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Cereal vs. Pomelo — In-Depth Nutrition Comparison

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Summary of differences between cereal and pomelo

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and manganese; however, pomelo is higher in vitamin C.
  • Cereal covers your daily need for vitamin B1, 521% more than pomelo.
  • Cereal has 795 times more sodium than pomelo. While cereal has 795mg of sodium, pomelo has only 1mg.

These are the specific foods used in this comparison Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Pummelo, raw.

Infographic

Cereal vs Pomelo infographic
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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.
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Pomelo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +150%
Contains more IronIron +30863.6%
Contains more CopperCopper +185.4%
Contains more ZincZinc +9400%
Contains more PhosphorusPhosphorus +352.9%
Contains more ManganeseManganese +4547.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +105.7%
Contains less SodiumSodium -99.9%

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.
Cereal
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Pomelo
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18394.1%
Contains more Vitamin B2Vitamin B2 +14233.3%
Contains more Vitamin B3Vitamin B3 +13363.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +16527.8%
Contains more Vitamin CVitamin C +58.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +697.4%
Contains more FatsFats +2600%
Contains more CarbsCarbs +802.8%
Contains more OtherOther +364.6%
Contains more WaterWater +2257.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Pomelo DV% diff.
Vitamin B1 6.288mg 0.034mg 521%
Vitamin B6 5.986mg 0.036mg 458%
Iron 34.06mg 0.11mg 424%
Vitamin B2 3.87mg 0.027mg 296%
Vitamin B3 29.62mg 0.22mg 184%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.08mg 68%
Sodium 795mg 1mg 35%
Manganese 0.79mg 0.017mg 34%
Carbs 86.85g 9.62g 26%
Vitamin C 38.5mg 61mg 25%
Calories 378kcal 38kcal 17%
Protein 6.06g 0.76g 11%
Selenium 6.3µg 11%
Copper 0.137mg 0.048mg 10%
Phosphorus 77mg 17mg 9%
Vitamin B5 0.226mg 5%
Potassium 105mg 216mg 3%
Magnesium 19mg 6mg 3%
Fiber 1.4g 1g 2%
Polyunsaturated fat 0.354g 2%
Fats 1.08g 0.04g 2%
Saturated fat 0.26g 1%
Monounsaturated fat 0.204g 1%
Calcium 10mg 4mg 1%
Vitamin E 0.08mg 1%
Net carbs 85.45g 8.62g N/A
Sugar 10.35g N/A
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
18%
Pomelo
Minerals Daily Need Coverage Score
183%
Cereal
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 794mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.26g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 9)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.3)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins

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

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.