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  6. Endive vs. Pomelo

Endive vs. Pomelo — In-Depth Nutrition Comparison

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How are Endive and Pomelo different?

  • Endive is richer in Manganese, Vitamin A RAE, Iron, Fiber, Zinc, and Copper, while Pomelo is higher in Vitamin C.
  • Pomelo covers your daily need of Vitamin C 61% more than Endive.

Endive, raw and Pummelo, raw types were used in this article.

Infographic

Endive 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.
Endive
Endive
9
:
1
Pomelo
Pomelo
Contains more Calcium +1200%
Contains more Iron +654.5%
Contains more Magnesium +150%
Contains more Phosphorus +64.7%
Contains more Potassium +45.4%
Contains more Zinc +887.5%
Contains more Copper +106.3%
Contains more Manganese +2370.6%
Contains less Sodium -95.5%
Endive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +1200%
Contains more Iron +654.5%
Contains more Magnesium +150%
Contains more Phosphorus +64.7%
Contains more Potassium +45.4%
Contains more Zinc +887.5%
Contains more Copper +106.3%
Contains more Manganese +2370.6%
Contains less Sodium -95.5%

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.
Endive
Endive
9
:
2
Pomelo
Pomelo
Contains more Vitamin A +26987.5%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +81.8%
Contains more Vitamin C +838.5%
Contains more Vitamin B6 +80%
Endive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 +26987.5%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +81.8%
Contains more Vitamin C +838.5%
Contains more Vitamin B6 +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
4
:
1
Pomelo
Pomelo
Contains more Protein +64.5%
Contains more Fats +400%
Contains more Other +193.8%
Contains more Carbs +187.2%
Equal in Water - 89.1
Endive
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 Protein +64.5%
Contains more Fats +400%
Contains more Other +193.8%
Contains more Carbs +187.2%
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.
Endive 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 Endive Pomelo Opinion
Net carbs 0.25g 8.62g Pomelo
Protein 1.25g 0.76g Endive
Fats 0.2g 0.04g Endive
Carbs 3.35g 9.62g Pomelo
Calories 17kcal 38kcal Pomelo
Sugar 0.25g Pomelo
Fiber 3.1g 1g Endive
Calcium 52mg 4mg Endive
Iron 0.83mg 0.11mg Endive
Magnesium 15mg 6mg Endive
Phosphorus 28mg 17mg Endive
Potassium 314mg 216mg Endive
Sodium 22mg 1mg Pomelo
Zinc 0.79mg 0.08mg Endive
Copper 0.099mg 0.048mg Endive
Manganese 0.42mg 0.017mg Endive
Selenium 0.2µg Endive
Vitamin A 2167IU 8IU Endive
Vitamin A RAE 108µg 0µg Endive
Vitamin E 0.44mg Endive
Vitamin C 6.5mg 61mg Pomelo
Vitamin B1 0.08mg 0.034mg Endive
Vitamin B2 0.075mg 0.027mg Endive
Vitamin B3 0.4mg 0.22mg Endive
Vitamin B5 0.9mg Endive
Vitamin B6 0.02mg 0.036mg Pomelo
Folate 142µg Endive
Vitamin K 231µg Endive
Tryptophan 0.005mg Endive
Threonine 0.05mg Endive
Isoleucine 0.072mg Endive
Leucine 0.098mg Endive
Lysine 0.063mg Endive
Methionine 0.014mg Endive
Phenylalanine 0.053mg Endive
Valine 0.063mg Endive
Histidine 0.023mg Endive
Saturated Fat 0.048g Pomelo
Monounsaturated Fat 0.004g Endive
Polyunsaturated fat 0.087g Endive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
79%
Endive
19%
Pomelo
Minerals Daily Need Coverage Score
21%
Endive
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.048g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.