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  6. Pomelo vs. Plantain

Pomelo vs. Plantain — In-Depth Nutrition Comparison

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Summary of differences between Pomelo and Plantain

  • Pomelo has more Vitamin C, however, Plantain is higher in Vitamin B6, Potassium, Magnesium, Iron, and Fiber.
  • Pomelo covers your daily need of Vitamin C 56% more than Plantain.

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

Infographic

Pomelo vs Plantain 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
Pomelo
3
:
7
Plantain
Plantain
Contains more Calcium +100%
Contains less Sodium -80%
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%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +100%
Contains less Sodium -80%
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%

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
Pomelo
1
:
10
Plantain
Plantain
Contains more Vitamin C +459.6%
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%
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%
Plantain
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%
Contains more Vitamin C +459.6%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
1
:
4
Plantain
Plantain
Contains more Water +32.4%
Contains more Fats +350%
Contains more Carbs +223.8%
Contains more Other +20.8%
Equal in Protein - 0.79
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Water +32.4%
Contains more Fats +350%
Contains more Carbs +223.8%
Contains more Other +20.8%
Equal in Protein - 0.79

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Plantain
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 Pomelo Plantain Opinion
Net carbs 8.62g 28.85g Plantain
Protein 0.76g 0.79g Plantain
Fats 0.04g 0.18g Plantain
Carbs 9.62g 31.15g Plantain
Calories 38kcal 116kcal Plantain
Sugar 14g Pomelo
Fiber 1g 2.3g Plantain
Calcium 4mg 2mg Pomelo
Iron 0.11mg 0.58mg Plantain
Magnesium 6mg 32mg Plantain
Phosphorus 17mg 28mg Plantain
Potassium 216mg 465mg Plantain
Sodium 1mg 5mg Pomelo
Zinc 0.08mg 0.13mg Plantain
Copper 0.048mg 0.066mg Plantain
Manganese 0.017mg Pomelo
Selenium 1.4µg Plantain
Vitamin A 8IU 909IU Plantain
Vitamin A RAE 0µg 45µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 61mg 10.9mg Pomelo
Vitamin B1 0.034mg 0.046mg Plantain
Vitamin B2 0.027mg 0.052mg Plantain
Vitamin B3 0.22mg 0.756mg Plantain
Vitamin B5 0.233mg Plantain
Vitamin B6 0.036mg 0.24mg 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
Pomelo Plantain
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
18%
Plantain
Minerals Daily Need Coverage Score
6%
Pomelo
13%
Plantain

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