Summer Fruit Showdown: Watermelon vs. Cantaloupe

Watermelon and cantaloupe are juicy and refreshing summer fruits. Many enjoy them this time of year — they contain a high percentage of water and are rich in vitamins. Despite their nutritional similarities, there are differences that resolve the age-old debate: which is healthier? (The debate over which tastes better will likely never end).

Since this is peak season for these summer fruits, the news outlet Maariv conducted a comparison to see if one beloved fruit has the edge over the other.

Chilled watermelon is seen as a fruit that offers plenty of water and sugar. It contains about 90% water and has a sweet taste, making it low in caloric density, meaning very few calories relative to its weight. "Pay attention to the amount consumed," experts say. "It's rare for someone to eat half a kilogram of apples or apricots in one sitting, but some can easily eat half a kilogram or more of watermelon in an evening, say, at the beach."

Watermelon is more than just water and sugar. Its nutritional advantage lies in its antioxidant content. Lycopene, which gives watermelon its red color, is prominent. The nutritional quality of watermelon also includes vitamins such as C and A, along with B vitamins like B3, B5, B6, and minerals like potassium.

In contrast, cantaloupe is a good source of beta-carotene, belonging to the carotenoid group. By the way, a cup of watermelon cubes contains 46 calories, while a cup of cantaloupe cubes contains 56 calories.

Cantaloupe is also high in sugar. It is very rich in vitamin C, crucial for daily life, from forming bone coverings and collagen to supporting our immune system. Vitamin C also assists in absorbing iron. Trying cantaloupe as a juice is highly recommended. Choose a ripe, yellowish cantaloupe, peel and clean it well, and you can also squeeze it.

So what's the bottom line: which is preferable? According to the study, "The motto of a balanced diet is variety. Fruits and vegetables in a range of colors: red watermelon and yellow-orange cantaloupe provide different essential nutrients. Both offer similar health benefits, such as a high water content of 90% (yes, even cantaloupe), antioxidants, and essential vitamins. The main distinctions are in levels of lycopene, beta-carotene, potassium, and dietary fiber." Therefore, the recommendation is to combine them. "Combining both fruits in a varied and balanced diet can provide a wide range of beneficial nutrients," the study concludes.