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Grapefruit vs Pomelo - In-Depth Nutrition Comparison

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What are the differences between Grapefruit and Pomelo?

  • Pomelo is richer than Grapefruit in Vitamin C, and Vitamin A RAE.
  • Pomelo's daily need coverage for Vitamin C is 33% more.
  • Grapefruit has 2 times more Fiber than Pomelo. While Grapefruit has 1.6g of Fiber, Pomelo has only 1g.

We used Grapefruit, raw, pink and red, all areas and Pummelo, raw types in this article.

Infographic

Grapefruit 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 +450%
Contains more Magnesium +50%
Contains less Sodium -100%
Contains more Iron +37.5%
Contains more Potassium +60%
Contains more Zinc +14.3%
Contains more Copper +50%
Equal in Phosphorus - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Calcium +450%
Contains more Magnesium +50%
Contains less Sodium -100%
Contains more Iron +37.5%
Contains more Potassium +60%
Contains more Zinc +14.3%
Contains more Copper +50%
Equal in Phosphorus - 17

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 +14275%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +47.2%
Contains more Vitamin C +95.5%
Equal in Vitamin B3 - 0.22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
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 +14275%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +47.2%
Contains more Vitamin C +95.5%
Equal in Vitamin B3 - 0.22

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.
Grapefruit Pomelo
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Pomelo Opinion
Net carbs 9.06g 8.62g Grapefruit
Protein 0.77g 0.76g Grapefruit
Fats 0.14g 0.04g Grapefruit
Carbs 10.66g 9.62g Grapefruit
Calories 42kcal 38kcal Grapefruit
Starch 0g g Grapefruit
Fructose 1.77g g Grapefruit
Sugar 6.89g g Pomelo
Fiber 1.6g 1g Grapefruit
Calcium 22mg 4mg Grapefruit
Iron 0.08mg 0.11mg Pomelo
Magnesium 9mg 6mg Grapefruit
Phosphorus 18mg 17mg Grapefruit
Potassium 135mg 216mg Pomelo
Sodium 0mg 1mg Grapefruit
Zinc 0.07mg 0.08mg Pomelo
Copper 0.032mg 0.048mg Pomelo
Vitamin A 1150IU 8IU Grapefruit
Vitamin E 0.13mg mg Grapefruit
Vitamin D 0IU IU Grapefruit
Vitamin D 0µg µg Grapefruit
Vitamin C 31.2mg 61mg Pomelo
Vitamin B1 0.043mg 0.034mg Grapefruit
Vitamin B2 0.031mg 0.027mg Grapefruit
Vitamin B3 0.204mg 0.22mg Pomelo
Vitamin B5 0.262mg mg Grapefruit
Vitamin B6 0.053mg 0.036mg Grapefruit
Folate 13µg µg Grapefruit
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Grapefruit
Tryptophan 0.008mg mg Grapefruit
Threonine 0.013mg mg Grapefruit
Isoleucine 0.008mg mg Grapefruit
Leucine 0.015mg mg Grapefruit
Lysine 0.019mg mg Grapefruit
Methionine 0.007mg mg Grapefruit
Phenylalanine 0.013mg mg Grapefruit
Valine 0.015mg mg Grapefruit
Histidine 0.008mg mg Grapefruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g g Pomelo
Monounsaturated Fat 0.02g g Grapefruit
Polyunsaturated fat 0.036g g Grapefruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit 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
20
Grapefruit
19
Pomelo
Mineral Summary Score
6
Grapefruit
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
5%
Grapefruit
5%
Pomelo
Carbohydrates
11%
Grapefruit
10%
Pomelo
Fats
1%
Grapefruit
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 6.89g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.021g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Grapefruit
Grapefruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)
Which food is richer in minerals?
?
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

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.