Most melons are similar in their calorie and carbohydrate content, but the vitamin and mineral contents vary between each type of melon. Watermelon is lower in vitamins and minerals than most other melons, but contains antioxidants that provide its red color. On the other hand, casaba melon does not have as many antioxidants, but supplies more vitamin B-6 than other melons.
One cup of raw, diced watermelon contains 46 calories, nearly all of which come from 11.5 g of carbohydrates. One cup of watermelon contains less than 1 g of protein and fat. Although many fruits are high in fiber, watermelon is not. One cup contains only .6 g, which is less than 5 percent of the recommended dietary allowance, or RDA, of fiber for most adults. One cup of watermelon supplies less than 10 percent of the RDA of all vitamins and minerals except vitamin C. One cup provides 16 percent of the RDA of vitamin C for women, and 14 percent for men. Watermelon also contains lycopene, an antioxidant that may help prevent cell damage and boost the immune system.
One cup of diced honeydew melon contains 61 calories, which are primarily made up of carbohydrates. A cup of honeydew melon also contains 15.5 g of carbohydrates, .9 g of protein and .2 g of fat. Although higher in fiber than watermelon, honeydew melon is still lower in fiber than most fruits. The 1.4 g in each cup provides 4 percent of your RDA. One cup of honeydew melon has 19 percent of the estimated minimum requirement, or EMR, of potassium, and more than 30 percent of the RDA for vitamin C.
One cup of raw, diced cantaloupe contains 53 calories, which come from approximately 85 percent carbohydrates, 10 percent protein and 5 percent fat. One cup contains .3 g of fat, 1.3 g of protein and 12.7 g of carbohydrates. The cantaloupe contains 1.4 g of fiber, which is the same amount as one cup of honeydew melon. One cup of cantaloupe provides 21 percent of the EMR of potassium and more than 60 percent of the RDA of vitamin C. Cantaloupe is also high in vitamin A, with one cup supplying more than 25 percent of the RDA. Vitamin A is important for a proper vision and a healthy immune system.
A cup of cubed casaba melon contains 48 calories, which are made up of 1.9 g of protein, .2 g of fat and 11.2 g of carbohydrates. One cup contains 1.5 g of fiber, which is slightly more than 5 percent of the RDA. One cup of casaba melon supplies 15 percent of the EMR of potassium and more than 40 percent of the RDA of vitamin C. One cup also provides 11 percent of the RDA of copper and 21 percent of vitamin B-6. Vitamin B-6 helps you make red blood cells, supports your nervous system and is necessary to break down your food for energy.
- American Dietetic Association: Lycopene: An Antioxidant for Good Health
- USDA Nutrient Data Laboratory: Watermelon
- USDA Nutrient Data Laboratory: Honeydew Melon
- USDA Nutrient Data Laboratory: Cantaloupe
- USDA Nutrient Data Laboratory: Casaba Melon
- Center for Nutrition Policy and Promotion: Nutritional Goals