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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
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.
Contains more Calcium +500%
Contains more Iron +109.1%
Contains more Magnesium +383.3%
Contains more Phosphorus +23.5%
Contains more Potassium +107.4%
Contains more Zinc +62.5%
Contains more Copper +58.3%
Contains more Manganese +152.9%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +500%
Contains more Iron +109.1%
Contains more Magnesium +383.3%
Contains more Phosphorus +23.5%
Contains more Potassium +107.4%
Contains more Zinc +62.5%
Contains more Copper +58.3%
Contains more Manganese +152.9%
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" charts 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +126.3%
Contains more Fats +1500%
Contains more Carbs +141.7%
Contains more Other +93.8%
Contains more Water +21.3%
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
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 +126.3%
Contains more Fats +1500%
Contains more Carbs +141.7%
Contains more Other +93.8%
Contains more Water +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 Opinion
Net carbs 21.75g 8.62g Jackfruit
Protein 1.72g 0.76g Jackfruit
Fats 0.64g 0.04g Jackfruit
Carbs 23.25g 9.62g Jackfruit
Calories 95kcal 38kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g Pomelo
Fiber 1.5g 1g Jackfruit
Calcium 24mg 4mg Jackfruit
Iron 0.23mg 0.11mg Jackfruit
Magnesium 29mg 6mg Jackfruit
Phosphorus 21mg 17mg Jackfruit
Potassium 448mg 216mg Jackfruit
Sodium 2mg 1mg Pomelo
Zinc 0.13mg 0.08mg Jackfruit
Copper 0.076mg 0.048mg Jackfruit
Manganese 0.043mg 0.017mg Jackfruit
Vitamin A 110IU 8IU Jackfruit
Vitamin A RAE 5µg 0µg Jackfruit
Vitamin E 0.34mg Jackfruit
Vitamin C 13.7mg 61mg Pomelo
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 Jackfruit
Vitamin B6 0.329mg 0.036mg Jackfruit
Folate 24µg Jackfruit
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g Pomelo
Monounsaturated Fat 0.155g Jackfruit
Polyunsaturated fat 0.094g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit 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
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.