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Cranberry vs. Pomelo — In-Depth Nutrition Comparison

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Summary of differences between Cranberry and Pomelo

  • Cranberry has more Manganese, and Fiber, however, Pomelo is higher in Vitamin C.
  • Pomelo covers your daily need of Vitamin C 52% more than Cranberry.
  • Cranberry has 16 times more Manganese than Pomelo. While Cranberry has 0.267mg of Manganese, Pomelo has only 0.017mg.

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

Infographic

Cranberry 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.
Contains more Calcium +100%
Contains more Iron +109.1%
Contains more Zinc +12.5%
Contains more Copper +16.7%
Contains more Manganese +1470.6%
Contains more Phosphorus +54.5%
Contains more Potassium +170%
Contains less Sodium -50%
Equal in Magnesium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.4% 8.6% 4.3% 4.7% 7.1% 0.26% 2.5% 19% 35% 0.55%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1.2% 4.1% 4.3% 7.3% 19% 0.13% 2.2% 16% 2.2% 0%
Contains more Calcium +100%
Contains more Iron +109.1%
Contains more Zinc +12.5%
Contains more Copper +16.7%
Contains more Manganese +1470.6%
Contains more Phosphorus +54.5%
Contains more Potassium +170%
Contains less Sodium -50%
Equal in Magnesium - 6

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.
:
4
Pomelo
Contains more Vitamin A +687.5%
Contains more Vitamin B6 +58.3%
Contains more Vitamin C +335.7%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +117.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.8% 26% 0% 47% 3% 4.6% 1.9% 18% 13% 0.75% 0% 3% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.48% 0% 0% 203% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin A +687.5%
Contains more Vitamin B6 +58.3%
Contains more Vitamin C +335.7%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +117.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +225%
Contains more Carbs +24.4%
Contains more Protein +65.2%
Contains more Other +300%
Equal in Water - 89.1
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Fats +225%
Contains more Carbs +24.4%
Contains more Protein +65.2%
Contains more Other +300%
Equal in Water - 89.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry 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 Cranberry Pomelo Opinion
Net carbs 8.37g 8.62g Pomelo
Protein 0.46g 0.76g Pomelo
Fats 0.13g 0.04g Cranberry
Carbs 11.97g 9.62g Cranberry
Calories 46kcal 38kcal Cranberry
Fructose 0.67g Cranberry
Sugar 4.27g Pomelo
Fiber 3.6g 1g Cranberry
Calcium 8mg 4mg Cranberry
Iron 0.23mg 0.11mg Cranberry
Magnesium 6mg 6mg
Phosphorus 11mg 17mg Pomelo
Potassium 80mg 216mg Pomelo
Sodium 2mg 1mg Pomelo
Zinc 0.09mg 0.08mg Cranberry
Copper 0.056mg 0.048mg Cranberry
Manganese 0.267mg 0.017mg Cranberry
Selenium 0.1µg Cranberry
Vitamin A 63IU 8IU Cranberry
Vitamin A RAE 3µg 0µg Cranberry
Vitamin E 1.32mg Cranberry
Vitamin C 14mg 61mg Pomelo
Vitamin B1 0.012mg 0.034mg Pomelo
Vitamin B2 0.02mg 0.027mg Pomelo
Vitamin B3 0.101mg 0.22mg Pomelo
Vitamin B5 0.295mg Cranberry
Vitamin B6 0.057mg 0.036mg Cranberry
Folate 1µg Cranberry
Choline 5.5mg Cranberry
Vitamin K 5µg Cranberry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.008g Pomelo
Monounsaturated Fat 0.018g Cranberry
Polyunsaturated fat 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
10%
Cranberry
18%
Pomelo
Minerals Daily Need Coverage Score
8%
Cranberry
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 4.27g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Cranberry
Cranberry is relatively richer in minerals
Which food is richer in vitamins?
Cranberry
Cranberry 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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.