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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +109.1%
Contains more Calcium +500%
Contains more Potassium +107.4%
Contains more Magnesium +383.3%
Contains more Copper +58.3%
Contains more Zinc +62.5%
Contains more Phosphorus +23.5%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Iron +109.1%
Contains more Calcium +500%
Contains more Potassium +107.4%
Contains more Magnesium +383.3%
Contains more Copper +58.3%
Contains more Zinc +62.5%
Contains more Phosphorus +23.5%
Contains less Sodium -50%

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
:
1
Pomelo
Contains more Vitamin A +1275%
Contains more Vitamin B1 +208.8%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B3 +318.2%
Contains more Vitamin B6 +813.9%
Contains more Vitamin C +345.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin A +1275%
Contains more Vitamin B1 +208.8%
Contains more Vitamin B2 +103.7%
Contains more Vitamin B3 +318.2%
Contains more Vitamin B6 +813.9%
Contains more Vitamin C +345.3%

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.
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 Opinion
Calories 95kcal 38kcal Jackfruit
Protein 1.72g 0.76g Jackfruit
Fats 0.64g 0.04g Jackfruit
Vitamin C 13.7mg 61mg Pomelo
Net carbs 21.75g 8.62g Jackfruit
Carbs 23.25g 9.62g Jackfruit
Cholesterol 0mg 0mg
Vitamin D IU IU
Iron 0.23mg 0.11mg Jackfruit
Calcium 24mg 4mg Jackfruit
Potassium 448mg 216mg Jackfruit
Magnesium 29mg 6mg Jackfruit
Sugar 19.08g g Pomelo
Fiber 1.5g 1g Jackfruit
Copper 0.076mg 0.048mg Jackfruit
Zinc 0.13mg 0.08mg Jackfruit
Starch 1.47g g Jackfruit
Phosphorus 21mg 17mg Jackfruit
Sodium 2mg 1mg Pomelo
Vitamin A 110IU 8IU Jackfruit
Vitamin E 0.34mg mg Jackfruit
Vitamin D µg µg
Vitamin B1 0.105mg 0.034mg Jackfruit
Vitamin B2 0.055mg 0.027mg Jackfruit
Vitamin B3 0.92mg 0.22mg Jackfruit
Vitamin B5 0.235mg mg Jackfruit
Vitamin B6 0.329mg 0.036mg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 24µg µg Jackfruit
Trans Fat 0g 0g
Saturated Fat 0.195g g Pomelo
Monounsaturated Fat 0.155g g Jackfruit
Polyunsaturated fat 0.094g g Jackfruit
Tryptophan 0.034mg mg Jackfruit
Threonine 0.086mg mg Jackfruit
Isoleucine 0.069mg mg Jackfruit
Leucine 0.103mg mg Jackfruit
Lysine 0.069mg mg Jackfruit
Methionine 0.034mg mg Jackfruit
Phenylalanine 0.052mg mg Jackfruit
Valine 0.086mg mg Jackfruit
Histidine 0.034mg mg Jackfruit
Fructose 9.19g g Jackfruit

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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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
19
Jackfruit
19
Pomelo
Mineral Summary Score
14
Jackfruit
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
10%
Jackfruit
5%
Pomelo
Carbohydrates
23%
Jackfruit
10%
Pomelo
Fats
3%
Jackfruit
0%
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

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. 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.