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Cheese vs. Pomelo — In-Depth Nutrition Comparison

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The main differences between cheese and pomelo

  • Cheese is richer in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A, yet pomelo is richer in vitamin C.
  • Daily need coverage for calcium for cheese is 71% higher.
  • Pomelo contains less cholesterol.
  • Cheese has a lower glycemic index than pomelo.

Food types used in this article are Cheese, cheddar and Pummelo, raw.

Infographic

Cheese 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.
Cheese
Cheese
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Pomelo
Pomelo
3
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 +350%
Contains more CalciumCalcium +17650%
Contains more IronIron +27.3%
Contains more ZincZinc +4450%
Contains more PhosphorusPhosphorus +2576.5%
Contains more ManganeseManganese +58.8%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +184.2%
Contains more CopperCopper +60%
Contains less SodiumSodium -99.8%

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.
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Pomelo
Pomelo
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1485.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B3Vitamin B3 +272.9%

All nutrients comparison - raw data values

Nutrient Cheese Pomelo DV% diff.
Saturated fat 18.867g 86%
Calcium 710mg 4mg 71%
Vitamin C 0mg 61mg 68%
Phosphorus 455mg 17mg 63%
Selenium 28.5µg 52%
Fats 33.31g 0.04g 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 0.76g 44%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.08mg 32%
Vitamin B2 0.428mg 0.027mg 31%
Sodium 653mg 1mg 28%
Monounsaturated fat 9.246g 23%
Calories 404kcal 38kcal 18%
Polyunsaturated fat 1.421g 9%
Vitamin B5 0.41mg 8%
Folate 27µg 7%
Magnesium 27mg 6mg 5%
Vitamin E 0.71mg 5%
Potassium 76mg 216mg 4%
Fiber 0g 1g 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Carbs 3.09g 9.62g 2%
Copper 0.03mg 0.048mg 2%
Vitamin B6 0.066mg 0.036mg 2%
Vitamin K 2.4µg 2%
Vitamin B3 0.059mg 0.22mg 1%
Protein per 100 calories 5.7g 2g N/A
Calories per 10 g protein 177kcal 500kcal N/A
Weight per 100 calories 25g 263g N/A
Unsaturated / Saturated Fat ratio 0.57 N/A
Net carbs 3.09g 8.62g N/A
Iron 0.14mg 0.11mg 0%
Sugar 0.48g N/A
Manganese 0.027mg 0.017mg 0%
Vitamin B1 0.029mg 0.034mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Pomelo
Pomelo
2
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 +2909.2%
Contains more FatsFats +83175%
Contains more OtherOther +672.9%
Contains more CarbsCarbs +211.3%
Contains more WaterWater +140.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.