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Cranberry vs. Pomelo — In-Depth Nutrition Comparison

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A recap on differences between Cranberry and Pomelo

  • Cranberry has less Vitamin C.
  • Pomelo covers your daily Vitamin C needs 44% more than Cranberry.
  • Pomelo contains 7 times less Calcium than Cranberry. Cranberry contains 26mg of Calcium, while Pomelo contains 4mg.

Food varieties used in this article are Cranberry, low bush or lingenberry, raw (Alaska Native) 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.
Cranberry
Cranberry
4
:
5
Pomelo
Pomelo
Contains more Calcium +550%
Contains more Iron +263.6%
Contains more Phosphorus +23.5%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +550%
Contains more Iron +263.6%
Contains more Phosphorus +23.5%

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.
Cranberry
Cranberry
3
:
4
Pomelo
Pomelo
Contains more Vitamin A +1025%
Contains more Vitamin B2 +196.3%
Contains more Vitamin B3 +81.8%
Contains more Vitamin C +190.5%
Contains more Vitamin B1 +70%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
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 +1025%
Contains more Vitamin B2 +196.3%
Contains more Vitamin B3 +81.8%
Contains more Vitamin C +190.5%
Contains more Vitamin B1 +70%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Pomelo
Pomelo
Contains more Fats +1150%
Contains more Carbs +26.8%
Contains more Protein +90%
Contains more Other +140%
Equal in Water - 89.1
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 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 Fats +1150%
Contains more Carbs +26.8%
Contains more Protein +90%
Contains more Other +140%
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
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry Pomelo Opinion
Net carbs 12.2g 8.62g Cranberry
Protein 0.4g 0.76g Pomelo
Fats 0.5g 0.04g Cranberry
Carbs 12.2g 9.62g Cranberry
Calories 55kcal 38kcal Cranberry
Fiber 1g Pomelo
Calcium 26mg 4mg Cranberry
Iron 0.4mg 0.11mg Cranberry
Magnesium 6mg Pomelo
Phosphorus 21mg 17mg Cranberry
Potassium 216mg Pomelo
Sodium 1mg Cranberry
Zinc 0.08mg Pomelo
Copper 0.048mg Pomelo
Manganese 0.017mg Pomelo
Vitamin A 90IU 8IU Cranberry
Vitamin C 21mg 61mg Pomelo
Vitamin B1 0.02mg 0.034mg Pomelo
Vitamin B2 0.08mg 0.027mg Cranberry
Vitamin B3 0.4mg 0.22mg Cranberry
Vitamin B6 0.036mg Pomelo

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

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
9%
Cranberry
19%
Pomelo
Minerals Daily Need Coverage Score
3%
Cranberry
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Pomelo
Pomelo is relatively richer in minerals
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.