Cantaloupe vs Grapes – Which is Healthier?

Our Verdict

When comparing cantaloupe to grapes, we picked the cantaloupe.

Why?

Both have their merits!

In terms of macros, they’re very equal apart from that grapes have about 2x the carbs. Now, carbs are great and all (fuel!) but in this case the fiber being equal does mean grapes have the moderately higher glycemic index, so we’re going to call this round a nominal win for for cantaloupe.

In the category of vitamins, cantaloupe has a lot more of vitamins A, B3, B5, B7, B9, and C, while grapes have more of vitamins B1, B2, B6, E, and K, giving a 6:5 win to cantaloupe here.

Looking at minerals, cantaloupe has more copper, magnesium, phosphorus, selenium, and zinc, while grapes have more calcium, iron, and manganese, so it’s a 5:3 win for cantaloupe in this round.

When it comes to other considerations, grapes have more polyphenols, depending on the color, with red and black grapes delivering mostly anthocyanins. You might be wondering about resveratrol, and yes, they do have that too, at the nearly-exciting rate of 0.15mg/100g (that’s basically nothing).

Adding up the sections makes for a modest overall win for cantaloupe, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.

If you’re not a mouse, you might even need more than that!

To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎

Enjoy!