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Pomelo vs. Apple — In-Depth Nutrition Comparison

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How are Pomelo and Apple different?

  • Pomelo is richer in Vitamin C, while Apple is higher in Fiber.
  • Pomelo covers your daily need of Vitamin C 63% more than Apple.
  • Pomelo contains 2 times more Potassium than Apple. Pomelo contains 216mg of Potassium, while Apple contains 107mg.

Pummelo, raw and Apples, raw, with skin types were used in this article.

Infographic

Pomelo vs Apple 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.
Pomelo
5
:
4
Apple
Contains more Magnesium +20%
Contains more Phosphorus +54.5%
Contains more Potassium +101.9%
Contains more Zinc +100%
Contains more Copper +77.8%
Contains more Calcium +50%
Contains more Manganese +105.9%
Equal in Iron - 0.12
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Magnesium +20%
Contains more Phosphorus +54.5%
Contains more Potassium +101.9%
Contains more Zinc +100%
Contains more Copper +77.8%
Contains more Calcium +50%
Contains more Manganese +105.9%
Equal in Iron - 0.12
Equal in Sodium - 1

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.
Pomelo
4
:
7
Apple
Contains more Vitamin C +1226.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +141.8%
Contains more Vitamin A +575%
Contains more Vitamin B6 +13.9%
Equal in Vitamin B2 - 0.026
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin C +1226.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +141.8%
Contains more Vitamin A +575%
Contains more Vitamin B6 +13.9%
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
3
:
2
Apple
Contains more Protein +192.3%
Contains more Other +140%
Contains more Fats +325%
Contains more Carbs +43.6%
Equal in Water - 85.56
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +192.3%
Contains more Other +140%
Contains more Fats +325%
Contains more Carbs +43.6%
Equal in Water - 85.56

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Apple Opinion
Net carbs 8.62g 11.41g Apple
Protein 0.76g 0.26g Pomelo
Fats 0.04g 0.17g Apple
Carbs 9.62g 13.81g Apple
Calories 38kcal 52kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g Pomelo
Fiber 1g 2.4g Apple
Calcium 4mg 6mg Apple
Iron 0.11mg 0.12mg Apple
Magnesium 6mg 5mg Pomelo
Phosphorus 17mg 11mg Pomelo
Potassium 216mg 107mg Pomelo
Sodium 1mg 1mg
Zinc 0.08mg 0.04mg Pomelo
Copper 0.048mg 0.027mg Pomelo
Manganese 0.017mg 0.035mg Apple
Vitamin A 8IU 54IU Apple
Vitamin A RAE 0µg 3µg Apple
Vitamin E 0.18mg Apple
Vitamin C 61mg 4.6mg Pomelo
Vitamin B1 0.034mg 0.017mg Pomelo
Vitamin B2 0.027mg 0.026mg Pomelo
Vitamin B3 0.22mg 0.091mg Pomelo
Vitamin B5 0.061mg Apple
Vitamin B6 0.036mg 0.041mg Apple
Folate 3µg Apple
Vitamin K 2.2µg Apple
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
Saturated Fat 0.028g Pomelo
Monounsaturated Fat 0.007g Apple
Polyunsaturated fat 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Apple
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
19%
Pomelo
5%
Apple
Minerals Daily Need Coverage Score
6%
Pomelo
4%
Apple

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 10.39g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 42)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.