Starfruit vs Cantaloupe: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Starfruit is generally healthier
Starfruit comes out ahead in this comparison, winning in 5 out of 5 key nutritional categories. It has fewer calories (31 vs 34), more protein (1g vs 0.8g), more fiber (2.8g vs 0.9g), less sugar (4g vs 8g), less sodium (2mg vs 16mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Starfruit
31 kcal
More Protein
Starfruit
1g
More Fiber
Starfruit
2.8g
Less Sugar
Starfruit
4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Starfruit | Cantaloupe | Difference |
|---|---|---|---|
| Calories | 31kcal✓ | 34kcal | -3.0kcal |
| Protein | 1g✓ | 0.8g | +0.2g |
| Carbohydrates | 7g✓ | 8g | -1.0g |
| Fat | 0.3g | 0.2g✓ | +0.1g |
| Fiber | 2.8g✓ | 0.9g | +1.9g |
| Sugar | 4g✓ | 8g | -4.0g |
| Sodium | 2mg✓ | 16mg | -14.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Starfruit
Cantaloupe
Diet Compatibility
Starfruit
Cantaloupe
When to Choose Starfruit
- ✓Lower in calories (31 vs 34)
- ✓Higher in protein (1g vs 0.8g)
- ✓More fiber (2.8g vs 0.9g)
- ✓Lower in carbs (7g vs 8g)
- ✓Less sugar (4g vs 8g)
- ✓Lower sodium (2mg vs 16mg)
Common Uses
When to Choose Cantaloupe
Common Uses
Starfruit vs Cantaloupe: Nutritional Analysis
Cantaloupe is more calorie-dense at 34 calories per 100g compared to 31 for Starfruit, a difference of 3 calories. On the protein front, Starfruit delivers more with 1g per 100g versus 0.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Starfruit and Cantaloupe tell different nutritional stories. Starfruit provides 7g of carbohydrates, 0.3g of fat, and 2.8g of fiber per 100g, while Cantaloupe contains 8g carbs, 0.2g fat, and 0.9g fiber. The higher fiber content in Starfruit supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Starfruit contains 4g while Cantaloupe has 8g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Starfruit is the lower-calorie choice at 31 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Starfruit provides more protein (1g/100g), supporting muscle repair and growth.
- For sustained energy: Starfruit offers more fiber (2.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Starfruit or Cantaloupe?
Cantaloupe has more calories with 34 kcal per 100g, compared to Starfruit with 31 kcal. That's a difference of 3 calories per 100g serving.
Is Starfruit healthier than Cantaloupe?
Based on our nutritional analysis, Starfruit is generally the healthier choice, winning in 5 out of 5 key nutritional categories. Starfruit has 31 calories, 1g protein, and 2.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Starfruit and Cantaloupe?
Starfruit has more protein with 1g per 100g, compared to Cantaloupe with 0.8g. Starfruit provides 0.2g more protein per 100g serving.
Which is better for weight loss, Starfruit or Cantaloupe?
For weight loss, Starfruit is the better choice with only 31 calories per 100g compared to 34 calories in Cantaloupe. Starfruit also offers 2.8g of fiber per 100g, which helps you feel fuller longer.
Does Starfruit or Cantaloupe have fewer carbs?
Starfruit has fewer carbs with 7g per 100g, compared to Cantaloupe with 8g. If you're following a low-carb diet, Starfruit is the better option with 1.0g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.