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Plantain vs. Pomelo — In-Depth Nutrition Comparison

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Summary of differences between plantains and pomelo

  • Plantains have more vitamin B6, potassium, magnesium, iron, and fiber; however, pomelo is higher in vitamin C.
  • Pomelo covers your daily need for vitamin C, 56% more than plantains.
  • Plantains have 7 times more vitamin B6 than pomelo. While plantains have 0.24mg of vitamin B6, pomelo has only 0.036mg.
  • The glycemic index of pomelo is higher.

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

Infographic

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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 +433.3%
Contains more PotassiumPotassium +115.3%
Contains more IronIron +427.3%
Contains more CopperCopper +37.5%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +64.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -80%

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.
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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
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 +35.3%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B3Vitamin B3 +243.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +459.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 FatsFats +350%
Contains more CarbsCarbs +223.8%
Contains more OtherOther +20.8%
Contains more WaterWater +32.4%
~equal in Protein ~0.76g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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 Plantain Pomelo DV% diff.
Vitamin C 10.9mg 61mg 56%
Vitamin B6 0.24mg 0.036mg 16%
Folate 26µg 7%
Carbs 31.15g 9.62g 7%
Potassium 465mg 216mg 7%
Iron 0.58mg 0.11mg 6%
Magnesium 32mg 6mg 6%
Vitamin A 45µg 0µg 5%
Vitamin B5 0.233mg 5%
Fiber 2.3g 1g 5%
Calories 116kcal 38kcal 4%
Selenium 1.4µg 3%
Vitamin B3 0.756mg 0.22mg 3%
Copper 0.066mg 0.048mg 2%
Phosphorus 28mg 17mg 2%
Choline 12.7mg 2%
Vitamin B2 0.052mg 0.027mg 2%
Vitamin K 0.7µg 1%
Vitamin B1 0.046mg 0.034mg 1%
Manganese 0.017mg 1%
Vitamin E 0.13mg 1%
Protein 0.79g 0.76g 0%
Fats 0.18g 0.04g 0%
Net carbs 28.85g 8.62g N/A
Calcium 2mg 4mg 0%
Sugar 14g N/A
Zinc 0.13mg 0.08mg 0%
Sodium 5mg 1mg 0%
Saturated fat 0.069g 0%
Monounsaturated fat 0.015g 0%
Polyunsaturated fat 0.033g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
15%
Plantain
18%
Pomelo
Minerals Daily Need Coverage Score
13%
Plantain
6%
Pomelo

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