Summer Fruit Showdown: Watermelon vs. Cantaloupe

Watermelon and cantaloupe are two of summer’s most refreshing fruits. Juicy, sweet, and packed with water, they are especially popular during hot weather and are rich in essential vitamins. While they share many nutritional qualities, subtle differences have fueled the long-standing question: which one is healthier? The debate over taste, of course, may never be settled.

With peak season in full swing, the news outlet Maariv took a closer look at both fruits to see whether one truly has a nutritional edge.

Chilled watermelon is often associated with hydration and sweetness. Made up of about 90 percent water, it has a low caloric density, meaning it provides very few calories relative to its weight. However, nutrition experts caution moderation. It is uncommon to eat half a kilogram of apples or apricots in one sitting, yet many people can easily consume that amount of watermelon in a single evening, especially at the beach.

Beyond water and sugar, watermelon offers notable nutritional benefits. Its standout feature is lycopene, a powerful antioxidant responsible for its red color. Watermelon also contains vitamins C and A, several B vitamins including B3, B5, and B6, and minerals such as potassium.

Cantaloupe, on the other hand, shines for different reasons. It is rich in beta carotene, a member of the carotenoid family that the body converts into vitamin A. Nutritionally, the two fruits are quite similar in calories: one cup of watermelon cubes contains about 46 calories, while a cup of cantaloupe cubes has roughly 56.

Cantaloupe is also relatively high in natural sugars, but it stands out for its vitamin C content. This vitamin plays a vital role in collagen formation, immune system support, and iron absorption. Drinking cantaloupe juice is another enjoyable way to consume it. Simply choose a ripe, yellowish cantaloupe, wash it thoroughly, peel, and blend or squeeze.

So which fruit comes out on top? According to the comparison, the answer lies in balance rather than competition. A healthy diet emphasizes variety, especially when it comes to colorful fruits and vegetables. Red watermelon and yellow orange cantaloupe each provide unique nutrients, including antioxidants, vitamins, and minerals, while both contain about 90 percent water.

The main differences between the two are their levels of lycopene, beta carotene, potassium, and dietary fiber. For optimal health benefits, the best choice is not one over the other but a combination of both. Including watermelon and cantaloupe in a varied, balanced diet allows you to enjoy their refreshing taste while benefiting from a broader range of essential nutrients.