Which Is Better - Honeydew Melon or Cantaloupe?

Cantaloupe and honeydew belong to the same family, Cucumis melo. Honeydew and cantaloupe have more similarities than differences, although cantaloupe is higher in vitamin A.

While honeydew melons and cantaloupes are not as popular as watermelons, these refreshing fruits can still be a great summer treat. Cantaloupes and honeydew melons are different varieties of melons, and we will look at some of their respective health benefits and which is better.

Cantaloupe and honeydew belong to the same family, Cucumis melo. Cantaloupes also go by the name of muskmelon and likely originated in East and Northeast Africa. 

Honeydew is thought to have originated in the Middle East or West Asia, but its exact origins are unknown. It was considered a sacred food by the Egyptians, though, and made its way to Europe around the 15th century.

The sweet, soft flesh of both fruits and their high water content make them the perfect summer fruits. You can enjoy both fruits for their juicy and delightful flavors, though honeydew has a slightly sweeter taste. 

While cantaloupes and honeydews are both sweet, though, they have different external appearances. Honeydew has a smooth green exterior, whereas cantaloupe has an orange flesh that looks like a mesh and is rough to the touch. 

Cantaloupe and honeydew don’t continue to ripen once picked, but they will become softer the longer they’re stored.

Both these fruits have similar nutritional components, though cantaloupe contains higher quantities of vitamin A. 

A 100-gram serving of cantaloupe contains:

• Water: 90.2 grams
• Energy: 38 calories
• Total lipids (fats): 0.18 grams
• Protein: 0.82 grams
• Carbohydrates: 8.16 milligrams
• Fiber: 0.8 grams
• Sucrose: 3.32 grams
• Glucose: 2.08 grams
• Fructose: 2.4 grams
• Calcium: 9 milligrams
• Iron: 0.38 milligrams
• Magnesium: 13 milligrams
• Phosphorus: 17 milligrams
• Potassium: 157 milligrams
• Sodium: 30 milligrams
• Zinc: 0.44 milligrams
• Copper: 0.085 milligrams
• Manganese: 0.046 milligrams
• Selenium: 1.7 micrograms
• Vitamin A: 232 micrograms
• Vitamin C: 10.9 milligrams
• Thiamin: 0.049 milligrams
• Riboflavin: 0.027 milligrams
• Niacin: 0.694 milligrams
• Pantothenic acid: 0.085 milligrams
• Vitamin B6: 0.4 milligrams
• Folate: 14 micrograms
• Beta carotene: 2,780 micrograms
• Lutein and zeaxanthin: 32 micrograms
• Vitamin K: 2.7 micrograms

A 100-gram serving of honeydew contains:

• Water: 89.8 grams
• Energy: 36 calories
• Total lipids (fats): 0.14 grams
• Protein: 0.54 grams
• Carbohydrates: 9.09 milligrams
• Fiber: 0.8 grams
• Sucrose: 2.48 grams
• Glucose: 2.68 grams
• Fructose: 2.96 grams
• Calcium: 6 milligrams
• Iron: 0.17 milligrams
• Magnesium: 10 milligrams
• Phosphorus: 11 milligrams
• Potassium: 228 milligrams
• Sodium: 18 milligrams
• Zinc: 0.09 milligrams
• Copper: 0.024 milligrams
• Manganese: 0.027 milligrams
• Selenium: 0.7 micrograms
• Vitamin A: 3 micrograms
• Vitamin C: 18 milligrams
• Thiamin: 0.038 milligrams
• Riboflavin: 0.012 milligrams
• Niacin: 0.418 milligrams
• Pantothenic acid: 0.155 milligrams
• Vitamin B6: 0.088 milligrams
• Folate: 19 micrograms
• Choline: 7.6 milligrams
• Beta carotene: 30 micrograms
• Lutein and zeaxanthin: 27 micrograms
• Vitamin K: 2.9 micrograms

Both fruits are rich in all the essential amino acids – histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The amino acid content in both fruits is similar.

Honeydew melons and cantaloupes are rich in vitamins, minerals, and polyphenols that have several health benefits and are linked to reduced risk of chronic diseases. Polyphenols serve as antioxidants that overcome the harmful effects of oxidation and inflammation, which may otherwise lead to chronic conditions such as heart disease, diabetes, and obesity. Obesity is known to cause oxidative stress in your system, but eating antioxidant-rich foods such as melons reduces the impact of oxidative stress.

Chronic inflammation leads to severe tissue damage and can sometimes cause cancers and autoimmune diseases. It hastens the aging process and can harm cell membranes. Free radicals that are linked to inflammation can also cause irreparable damage to DNA, causing mutations.

A 2018 study indicates that eating fruits from the melon family also improves skin health. This is attributed to the antioxidant effect of a specific compound called superoxide dismutase that reduces the harmful effects of the sun’s rays. According to the study, melon extracts can be eaten or applied locally on a specific part of the skin to increase the production of antioxidant enzymes within the body and also to increase melanin levels, both of which protect the skin.

A separate study found that the human body is more likely to absorb antioxidants such as beta-carotene and lycopene from fruits than from vegetables.

Take precautions when storing and eating the melons, though, especially cantaloupes, as they are more likely to be infected by bacteria. The rough, meshy exterior of the cantaloupe is a perfect breeding place for bacteria. Before eating a cantaloupe, rinse it thoroughly with water and scrub the external surface. This will take care of any contamination.

Cantaloupes and honeydew melons can be stored without refrigeration for around a week if they have not been cut. Once they are cut, you can put them in an airtight container, which can be kept in the fridge. Cantaloupes typically remain edible for five days after being cut and refrigerated, whereas honeydew melons can last up to two weeks in the refrigerator.

Honeydew and cantaloupe have more similarities than differences, so choosing one of the two is up to you. While cantaloupes contain higher amounts of vitamin A, they are very similar when it comes to other nutrients and health benefits. Honeydew has a slightly sweeter taste. In the end, though, both are excellent additions to salads and impart distinct colors to the platter. You can use them interchangeably as parts of different dishes, as they are both fleshy and juicy.