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Jackfruit vs. Pomelo — In-Depth Nutrition Comparison

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How are jackfruit and pomelo different?

  • Jackfruit is higher in vitamin B6, potassium, vitamin B1, and magnesium; however, pomelo is richer in vitamin C.
  • Daily need coverage for vitamin C for pomelo is 53% higher.
  • Jackfruit contains 9 times more vitamin B6 than pomelo. While jackfruit contains 0.329mg of vitamin B6, pomelo contains only 0.036mg.

Jackfruit, raw and Pummelo, raw are the varieties used in this article.

Infographic

Jackfruit 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 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Pomelo
1
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 +383.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +107.4%
Contains more IronIron +109.1%
Contains more CopperCopper +58.3%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +23.5%
Contains more ManganeseManganese +152.9%
Contains less SodiumSodium -50%
~equal in Selenium ~µg

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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Pomelo
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +208.8%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B3Vitamin B3 +318.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +813.9%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +345.3%
~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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Pomelo
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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 +126.3%
Contains more FatsFats +1500%
Contains more CarbsCarbs +141.7%
Contains more OtherOther +93.8%
Contains more WaterWater +21.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit 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 Jackfruit Pomelo DV% diff.
Vitamin C 13.7mg 61mg 53%
Vitamin B6 0.329mg 0.036mg 23%
Fructose 9.19g 11%
Potassium 448mg 216mg 7%
Vitamin B1 0.105mg 0.034mg 6%
Folate 24µg 6%
Carbs 23.25g 9.62g 5%
Magnesium 29mg 6mg 5%
Vitamin B5 0.235mg 5%
Vitamin B3 0.92mg 0.22mg 4%
Copper 0.076mg 0.048mg 3%
Calories 95kcal 38kcal 3%
Fiber 1.5g 1g 2%
Protein 1.72g 0.76g 2%
Calcium 24mg 4mg 2%
Iron 0.23mg 0.11mg 2%
Vitamin E 0.34mg 2%
Vitamin B2 0.055mg 0.027mg 2%
Fats 0.64g 0.04g 1%
Polyunsaturated fat 0.094g 1%
Saturated fat 0.195g 1%
Manganese 0.043mg 0.017mg 1%
Starch 1.47g 1%
Vitamin A 5µg 0µg 1%
Phosphorus 21mg 17mg 1%
Net carbs 21.75g 8.62g N/A
Sugar 19.08g N/A
Zinc 0.13mg 0.08mg 0%
Sodium 2mg 1mg 0%
Monounsaturated fat 0.155g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit 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
17%
Jackfruit
18%
Pomelo
Minerals Daily Need Coverage Score
12%
Jackfruit
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 19.08g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.195g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Jackfruit
Jackfruit is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is richer in vitamins?
Jackfruit
Jackfruit 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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.