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Crouton vs. Pomelo — In-Depth Nutrition Comparison

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What are the differences between crouton and pomelo?

  • Crouton is higher in iron, vitamin B1, vitamin B3, manganese, vitamin B2, fiber, phosphorus, and copper, yet pomelo is higher in vitamin C.
  • Pomelo's daily need coverage for vitamin C is 68% more.
  • Crouton has 698 times more sodium than pomelo. While crouton has 698mg of sodium, pomelo has only 1mg.

We used Croutons, plain and Pummelo, raw types in this article.

Infographic

Crouton vs Pomelo infographic
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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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Pomelo
2
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 +416.7%
Contains more CalciumCalcium +1800%
Contains more IronIron +3609.1%
Contains more CopperCopper +239.6%
Contains more ZincZinc +1012.5%
Contains more PhosphorusPhosphorus +576.5%
Contains more ManganeseManganese +2841.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +74.2%
Contains less SodiumSodium -99.9%

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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Pomelo
2
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 B1Vitamin B1 +1732.4%
Contains more Vitamin B2Vitamin B2 +907.4%
Contains more Vitamin B3Vitamin B3 +2372.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +38.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 ProteinProtein +1465.8%
Contains more FatsFats +16400%
Contains more CarbsCarbs +664%
Contains more OtherOther +420.8%
Contains more WaterWater +1520%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crouton Pomelo
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crouton Pomelo DV% diff.
Selenium 37.5µg 68%
Vitamin C 0mg 61mg 68%
Iron 4.08mg 0.11mg 50%
Vitamin B1 0.623mg 0.034mg 49%
Folate 132µg 33%
Vitamin B3 5.439mg 0.22mg 33%
Sodium 698mg 1mg 30%
Protein 11.9g 0.76g 22%
Carbs 73.5g 9.62g 21%
Manganese 0.5mg 0.017mg 21%
Vitamin B2 0.272mg 0.027mg 19%
Calories 407kcal 38kcal 18%
Fiber 5.1g 1g 16%
Phosphorus 115mg 17mg 14%
Copper 0.163mg 0.048mg 13%
Fats 6.6g 0.04g 10%
Vitamin B5 0.429mg 9%
Polyunsaturated fat 1.273g 8%
Monounsaturated fat 3.059g 8%
Zinc 0.89mg 0.08mg 7%
Saturated fat 1.51g 7%
Calcium 76mg 4mg 7%
Magnesium 31mg 6mg 6%
Potassium 124mg 216mg 3%
Vitamin B6 0.026mg 0.036mg 1%
Net carbs 68.4g 8.62g N/A
Tryptophan 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.278mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton 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
35%
Crouton
18%
Pomelo
Minerals Daily Need Coverage Score
70%
Crouton
6%
Pomelo

Comparison summary

Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 697mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 1.51g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Crouton
Crouton is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.