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Currant vs Pomelo - In-Depth Nutrition Comparison

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How are Currant and Pomelo different?

  • Currant is higher in Fiber, Iron, Manganese, and Copper, however Pomelo is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Pomelo is 22% higher.
  • Currant contains 11 times more Manganese than Pomelo. While Currant contains 0.186mg of Manganese, Pomelo contains only 0.017mg.

Currants, red and white, raw and Pummelo, raw are the varieties used in this article.

Infographic

Currant 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Pomelo
Contains more Calcium +725%
Contains more Iron +809.1%
Contains more Magnesium +116.7%
Contains more Phosphorus +158.8%
Contains more Potassium +27.3%
Contains more Zinc +187.5%
Contains more Copper +122.9%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Calcium +725%
Contains more Iron +809.1%
Contains more Magnesium +116.7%
Contains more Phosphorus +158.8%
Contains more Potassium +27.3%
Contains more Zinc +187.5%
Contains more Copper +122.9%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Pomelo
Contains more Vitamin A +425%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +94.4%
Contains more Vitamin C +48.8%
Contains more Vitamin B3 +120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
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 +425%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +94.4%
Contains more Vitamin C +48.8%
Contains more Vitamin B3 +120%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Currant Pomelo
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Currant Pomelo Opinion
Net carbs 9.5g 8.62g Currant
Protein 1.4g 0.76g Currant
Fats 0.2g 0.04g Currant
Carbs 13.8g 9.62g Currant
Calories 56kcal 38kcal Currant
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g g Pomelo
Fiber 4.3g 1g Currant
Calcium 33mg 4mg Currant
Iron 1mg 0.11mg Currant
Magnesium 13mg 6mg Currant
Phosphorus 44mg 17mg Currant
Potassium 275mg 216mg Currant
Sodium 1mg 1mg
Zinc 0.23mg 0.08mg Currant
Copper 0.107mg 0.048mg Currant
Vitamin A 42IU 8IU Currant
Vitamin E 0.1mg mg Currant
Vitamin D 0IU IU Currant
Vitamin D 0µg µg Currant
Vitamin C 41mg 61mg Pomelo
Vitamin B1 0.04mg 0.034mg Currant
Vitamin B2 0.05mg 0.027mg Currant
Vitamin B3 0.1mg 0.22mg Pomelo
Vitamin B5 0.064mg mg Currant
Vitamin B6 0.07mg 0.036mg Currant
Folate 8µg µg Currant
Vitamin B12 0µg 0µg
Vitamin K 11µg µg Currant
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g g Pomelo
Monounsaturated Fat 0.028g g Currant
Polyunsaturated fat 0.088g g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Currant
19
Pomelo
Mineral Summary Score
18
Currant
7
Pomelo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Currant
5%
Pomelo
Carbohydrates
14%
Currant
10%
Pomelo
Fats
1%
Currant
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 7.37g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.