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Plantain vs. Pomelo — In-Depth Nutrition Comparison

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Summary of differences between Plantain and Pomelo

  • Plantain has more Vitamin B6, Potassium, Magnesium, Iron, and Fiber, however, Pomelo is higher in Vitamin C.
  • Pomelo covers your daily need of Vitamin C 56% more than Plantain.
  • Plantain has 7 times more Vitamin B6 than Pomelo. While Plantain has 0.24mg of Vitamin B6, Pomelo has only 0.036mg.

These are the specific foods used in this comparison Plantains, cooked and Pummelo, raw.

Infographic

Plantain vs Pomelo infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +427.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +64.7%
Contains more Potassium +115.3%
Contains more Zinc +62.5%
Contains more Copper +37.5%
Contains more Calcium +100%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Iron +427.3%
Contains more Magnesium +433.3%
Contains more Phosphorus +64.7%
Contains more Potassium +115.3%
Contains more Zinc +62.5%
Contains more Copper +37.5%
Contains more Calcium +100%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
1
Pomelo
Contains more Vitamin A +11262.5%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B3 +243.6%
Contains more Vitamin B6 +566.7%
Contains more Vitamin C +459.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin A +11262.5%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B3 +243.6%
Contains more Vitamin B6 +566.7%
Contains more Vitamin C +459.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +350%
Contains more Carbs +223.8%
Contains more Other +20.8%
Contains more Water +32.4%
Equal in Protein - 0.76
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Fats +350%
Contains more Carbs +223.8%
Contains more Other +20.8%
Contains more Water +32.4%
Equal in Protein - 0.76

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Pomelo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain Pomelo Opinion
Net carbs 28.85g 8.62g Plantain
Protein 0.79g 0.76g Plantain
Fats 0.18g 0.04g Plantain
Carbs 31.15g 9.62g Plantain
Calories 116kcal 38kcal Plantain
Sugar 14g Pomelo
Fiber 2.3g 1g Plantain
Calcium 2mg 4mg Pomelo
Iron 0.58mg 0.11mg Plantain
Magnesium 32mg 6mg Plantain
Phosphorus 28mg 17mg Plantain
Potassium 465mg 216mg Plantain
Sodium 5mg 1mg Pomelo
Zinc 0.13mg 0.08mg Plantain
Copper 0.066mg 0.048mg Plantain
Manganese 0.017mg Pomelo
Selenium 1.4µg Plantain
Vitamin A 909IU 8IU Plantain
Vitamin A RAE 45µg 0µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 10.9mg 61mg Pomelo
Vitamin B1 0.046mg 0.034mg Plantain
Vitamin B2 0.052mg 0.027mg Plantain
Vitamin B3 0.756mg 0.22mg Plantain
Vitamin B5 0.233mg Plantain
Vitamin B6 0.24mg 0.036mg Plantain
Folate 26µg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g Pomelo
Monounsaturated Fat 0.015g Plantain
Polyunsaturated fat 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain
19%
Pomelo
Minerals Daily Need Coverage Score
13%
Plantain
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 41)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.