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  6. Cooking plantain vs. Pomelo

Cooking plantain vs. Pomelo — In-Depth Nutrition Comparison

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Important differences between Cooking plantain and Pomelo

  • Cooking plantain has more Vitamin B6, Potassium, Magnesium, Vitamin A RAE, Iron, and Fiber, however, Pomelo has more Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 47% more.

The food varieties used in the comparison are Plantains, raw and Pummelo, raw.

Infographic

Cooking plantain 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.
Cooking plantain
Cooking plantain
7
:
3
Pomelo
Pomelo
Contains more Iron +445.5%
Contains more Magnesium +516.7%
Contains more Phosphorus +100%
Contains more Potassium +131%
Contains more Zinc +75%
Contains more Copper +68.8%
Contains more Calcium +33.3%
Contains less Sodium -75%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Iron +445.5%
Contains more Magnesium +516.7%
Contains more Phosphorus +100%
Contains more Potassium +131%
Contains more Zinc +75%
Contains more Copper +68.8%
Contains more Calcium +33.3%
Contains less Sodium -75%

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.
Cooking plantain
Cooking plantain
10
:
1
Pomelo
Pomelo
Contains more Vitamin A +13987.5%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B6 +730.6%
Contains more Vitamin C +231.5%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 +13987.5%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B6 +730.6%
Contains more Vitamin C +231.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
4
:
1
Pomelo
Pomelo
Contains more Protein +71.1%
Contains more Fats +825%
Contains more Carbs +231.5%
Contains more Other +141.7%
Contains more Water +36.5%
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +71.1%
Contains more Fats +825%
Contains more Carbs +231.5%
Contains more Other +141.7%
Contains more Water +36.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cooking plantain Pomelo
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 Cooking plantain Pomelo Opinion
Net carbs 29.59g 8.62g Cooking plantain
Protein 1.3g 0.76g Cooking plantain
Fats 0.37g 0.04g Cooking plantain
Carbs 31.89g 9.62g Cooking plantain
Calories 122kcal 38kcal Cooking plantain
Sugar 15g Pomelo
Fiber 2.3g 1g Cooking plantain
Calcium 3mg 4mg Pomelo
Iron 0.6mg 0.11mg Cooking plantain
Magnesium 37mg 6mg Cooking plantain
Phosphorus 34mg 17mg Cooking plantain
Potassium 499mg 216mg Cooking plantain
Sodium 4mg 1mg Pomelo
Zinc 0.14mg 0.08mg Cooking plantain
Copper 0.081mg 0.048mg Cooking plantain
Manganese 0.017mg Pomelo
Selenium 1.5µg Cooking plantain
Vitamin A 1127IU 8IU Cooking plantain
Vitamin A RAE 56µg 0µg Cooking plantain
Vitamin E 0.14mg Cooking plantain
Vitamin C 18.4mg 61mg Pomelo
Vitamin B1 0.052mg 0.034mg Cooking plantain
Vitamin B2 0.054mg 0.027mg Cooking plantain
Vitamin B3 0.686mg 0.22mg Cooking plantain
Vitamin B5 0.26mg Cooking plantain
Vitamin B6 0.299mg 0.036mg Cooking plantain
Folate 22µg Cooking plantain
Vitamin K 0.7µg Cooking plantain
Tryptophan 0.015mg Cooking plantain
Threonine 0.034mg Cooking plantain
Isoleucine 0.036mg Cooking plantain
Leucine 0.059mg Cooking plantain
Lysine 0.06mg Cooking plantain
Methionine 0.017mg Cooking plantain
Phenylalanine 0.044mg Cooking plantain
Valine 0.046mg Cooking plantain
Histidine 0.064mg Cooking plantain
Saturated Fat 0.143g Pomelo
Monounsaturated Fat 0.032g Cooking plantain
Polyunsaturated fat 0.069g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain 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
23%
Cooking plantain
19%
Pomelo
Minerals Daily Need Coverage Score
15%
Cooking plantain
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 41)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.