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  6. Cranberries vs. Pomelo

Cranberries vs. Pomelo — In-Depth Nutrition Comparison

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A recap on the differences between cranberries and pomelo

  • Cranberries have less vitamin C.
  • Pomelo covers your daily vitamin C needs 44% more than cranberries.
  • Pomelo contains 7 times less calcium than cranberries. Cranberries contain 26mg of calcium, while pomelo contains 4mg.
  • The glycemic index of pomelo is higher.

Food varieties used in this article are Cranberry, low bush or lingenberry, raw (Alaska Native) and Pummelo, raw.

Infographic

Cranberries 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 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Pomelo
Pomelo
5
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 CalciumCalcium +550%
Contains more IronIron +263.6%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -100%
~equal in Selenium ~µg

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 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Pomelo
Pomelo
3
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 B2Vitamin B2 +196.3%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin CVitamin C +190.5%
Contains more Vitamin B1Vitamin B1 +70%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberries Pomelo DV% diff.
Vitamin C 21mg 61mg 44%
Potassium 216mg 6%
Copper 0.048mg 5%
Fiber 1g 4%
Vitamin B2 0.08mg 0.027mg 4%
Iron 0.4mg 0.11mg 4%
Vitamin B6 0.036mg 3%
Calcium 26mg 4mg 2%
Magnesium 6mg 1%
Carbs 12.2g 9.62g 1%
Protein 0.4g 0.76g 1%
Zinc 0.08mg 1%
Phosphorus 21mg 17mg 1%
Manganese 0.017mg 1%
Vitamin B1 0.02mg 0.034mg 1%
Fats 0.5g 0.04g 1%
Vitamin B3 0.4mg 0.22mg 1%
Calories 55kcal 38kcal 1%
Net carbs 12.2g 8.62g N/A
Sodium 1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Pomelo
Pomelo
3
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 +1150%
Contains more CarbsCarbs +26.8%
Contains more ProteinProtein +90%
Contains more OtherOther +140%
~equal in Water ~89.1g

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. Cranberries - 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.