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  6. Mulberry vs. Pomelo

Mulberry vs. Pomelo — In-Depth Nutrition Comparison

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A recap on differences between Mulberry and Pomelo

  • Mulberry has more Iron, and Vitamin B2, however, Pomelo is higher in Vitamin C.
  • Pomelo covers your daily Vitamin C needs 27% more than Mulberry.
  • Pomelo contains 17 times less Iron than Mulberry. Mulberry contains 1.85mg of Iron, while Pomelo contains 0.11mg.

Food varieties used in this article are Mulberries, raw and Pummelo, raw.

Infographic

Mulberry 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.
Mulberry
Mulberry
7
:
3
Pomelo
Pomelo
Contains more Calcium +875%
Contains more Iron +1581.8%
Contains more Magnesium +200%
Contains more Phosphorus +123.5%
Contains more Zinc +50%
Contains more Copper +25%
Contains more Potassium +11.3%
Contains less Sodium -90%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +875%
Contains more Iron +1581.8%
Contains more Magnesium +200%
Contains more Phosphorus +123.5%
Contains more Zinc +50%
Contains more Copper +25%
Contains more Potassium +11.3%
Contains less Sodium -90%

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.
Mulberry
Mulberry
8
:
2
Pomelo
Pomelo
Contains more Vitamin A +212.5%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B6 +38.9%
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +17.2%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Pomelo
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 +212.5%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B6 +38.9%
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +17.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mulberry
Mulberry
4
:
1
Pomelo
Pomelo
Contains more Protein +89.5%
Contains more Fats +875%
Contains more Other +43.8%
Equal in Carbs - 9.62
Equal in Water - 89.1
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Protein +89.5%
Contains more Fats +875%
Contains more Other +43.8%
Equal in Carbs - 9.62
Equal in Water - 89.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Pomelo Opinion
Net carbs 8.1g 8.62g Pomelo
Protein 1.44g 0.76g Mulberry
Fats 0.39g 0.04g Mulberry
Carbs 9.8g 9.62g Mulberry
Calories 43kcal 38kcal Mulberry
Sugar 8.1g Pomelo
Fiber 1.7g 1g Mulberry
Calcium 39mg 4mg Mulberry
Iron 1.85mg 0.11mg Mulberry
Magnesium 18mg 6mg Mulberry
Phosphorus 38mg 17mg Mulberry
Potassium 194mg 216mg Pomelo
Sodium 10mg 1mg Pomelo
Zinc 0.12mg 0.08mg Mulberry
Copper 0.06mg 0.048mg Mulberry
Manganese 0.017mg Pomelo
Selenium 0.6µg Mulberry
Vitamin A 25IU 8IU Mulberry
Vitamin A RAE 1µg 0µg Mulberry
Vitamin E 0.87mg Mulberry
Vitamin C 36.4mg 61mg Pomelo
Vitamin B1 0.029mg 0.034mg Pomelo
Vitamin B2 0.101mg 0.027mg Mulberry
Vitamin B3 0.62mg 0.22mg Mulberry
Vitamin B6 0.05mg 0.036mg Mulberry
Folate 6µg Mulberry
Vitamin K 7.8µg Mulberry
Saturated Fat 0.027g Pomelo
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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%
Mulberry
19%
Pomelo
Minerals Daily Need Coverage Score
16%
Mulberry
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.