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Dried fruit vs Pomelo - In-Depth Nutrition Comparison

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What are the differences between Dried fruit and Pomelo?

  • Dried fruit is higher in Copper, Iron, Potassium, Fiber, Vitamin A RAE, Vitamin B3, Manganese, Vitamin B6, and Phosphorus, yet Pomelo is higher in Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 67% more.
  • Dried fruit has 10000000 times more Vitamin A RAE than Pomelo. While Dried fruit has 180µg of Vitamin A RAE, Pomelo has only 0µg.

We used Apricots, dried, sulfured, uncooked and Pummelo, raw types in this article.

Infographic

Dried fruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1275%
Contains more Iron +2318.2%
Contains more Magnesium +433.3%
Contains more Phosphorus +317.6%
Contains more Potassium +438%
Contains more Zinc +387.5%
Contains more Copper +614.6%
Contains less Sodium -90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Calcium +1275%
Contains more Iron +2318.2%
Contains more Magnesium +433.3%
Contains more Phosphorus +317.6%
Contains more Potassium +438%
Contains more Zinc +387.5%
Contains more Copper +614.6%
Contains less Sodium -90%

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 +44950%
Contains more Vitamin B2 +174.1%
Contains more Vitamin B3 +1076.8%
Contains more Vitamin B6 +297.2%
Contains more Vitamin C +6000%
Contains more Vitamin B1 +126.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 +44950%
Contains more Vitamin B2 +174.1%
Contains more Vitamin B3 +1076.8%
Contains more Vitamin B6 +297.2%
Contains more Vitamin C +6000%
Contains more Vitamin B1 +126.7%

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.
Dried fruit Pomelo
Lower in Sugar ok
Lower in Sodium 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Pomelo Opinion
Net carbs 55.34g 8.62g Dried fruit
Protein 3.39g 0.76g Dried fruit
Fats 0.51g 0.04g Dried fruit
Carbs 62.64g 9.62g Dried fruit
Calories 241kcal 38kcal Dried fruit
Starch 0.35g g Dried fruit
Fructose 12.47g g Dried fruit
Sugar 53.44g g Pomelo
Fiber 7.3g 1g Dried fruit
Calcium 55mg 4mg Dried fruit
Iron 2.66mg 0.11mg Dried fruit
Magnesium 32mg 6mg Dried fruit
Phosphorus 71mg 17mg Dried fruit
Potassium 1162mg 216mg Dried fruit
Sodium 10mg 1mg Pomelo
Zinc 0.39mg 0.08mg Dried fruit
Copper 0.343mg 0.048mg Dried fruit
Vitamin A 3604IU 8IU Dried fruit
Vitamin E 4.33mg mg Dried fruit
Vitamin D 0IU IU Dried fruit
Vitamin D 0µg µg Dried fruit
Vitamin C 1mg 61mg Pomelo
Vitamin B1 0.015mg 0.034mg Pomelo
Vitamin B2 0.074mg 0.027mg Dried fruit
Vitamin B3 2.589mg 0.22mg Dried fruit
Vitamin B5 0.516mg mg Dried fruit
Vitamin B6 0.143mg 0.036mg Dried fruit
Folate 10µg µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg µg Dried fruit
Tryptophan 0.016mg mg Dried fruit
Threonine 0.073mg mg Dried fruit
Isoleucine 0.063mg mg Dried fruit
Leucine 0.105mg mg Dried fruit
Lysine 0.083mg mg Dried fruit
Methionine 0.015mg mg Dried fruit
Phenylalanine 0.062mg mg Dried fruit
Valine 0.078mg mg Dried fruit
Histidine 0.047mg mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g g Pomelo
Monounsaturated Fat 0.074g g Dried fruit
Polyunsaturated fat 0.074g g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
38
Dried fruit
19
Pomelo
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
5%
Pomelo
Carbohydrates
63%
Dried fruit
10%
Pomelo
Fats
2%
Dried fruit
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 9mg)
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 - $1.7)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.