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Kiwifruit vs Pomelo - In-Depth Nutrition Comparison

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Summary of differences between Kiwifruit and Pomelo

  • Pomelo has less Vitamin C, Copper and Fiber than Kiwifruit.
  • Kiwifruit covers your daily need of Vitamin C 35% more than Pomelo.
  • Kiwifruit has 9 times more Calcium than Pomelo. While Kiwifruit has 34mg of Calcium, Pomelo has only 4mg.

These are the specific foods used in this comparison Kiwifruit, green, raw and Pummelo, raw.

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Kiwifruit 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
:
1
Pomelo
Contains more Iron +181.8%
Contains more Calcium +750%
Contains more Potassium +44.4%
Contains more Magnesium +183.3%
Contains more Copper +170.8%
Contains more Zinc +75%
Contains more Phosphorus +100%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Iron +181.8%
Contains more Calcium +750%
Contains more Potassium +44.4%
Contains more Magnesium +183.3%
Contains more Copper +170.8%
Contains more Zinc +75%
Contains more Phosphorus +100%
Contains less Sodium -66.7%

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 C +52%
Contains more Vitamin A +987.5%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +75%
Contains more Vitamin B1 +25.9%
Equal in Vitamin B2 - 0.027
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
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 C +52%
Contains more Vitamin A +987.5%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +75%
Contains more Vitamin B1 +25.9%
Equal in Vitamin B2 - 0.027

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
42
Kiwifruit
19
Pomelo
Mineral Summary Score
15
Kiwifruit
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 the food
Protein
7%
Kiwifruit
5%
Pomelo
Carbohydrates
15%
Kiwifruit
10%
Pomelo
Fats
2%
Kiwifruit
0%
Pomelo

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Pomelo
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Pomelo
Pomelo contains less Sugars (difference - 8.99g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Pomelo Opinion
Calories 61 38 Kiwifruit
Protein 1.14 0.76 Kiwifruit
Fats 0.52 0.04 Kiwifruit
Vitamin C 92.7 61 Kiwifruit
Carbs 14.66 9.62 Kiwifruit
Cholesterol 0 0
Vitamin D 0 Kiwifruit
Iron 0.31 0.11 Kiwifruit
Calcium 34 4 Kiwifruit
Potassium 312 216 Kiwifruit
Magnesium 17 6 Kiwifruit
Sugars 8.99 Pomelo
Fiber 3 1 Kiwifruit
Copper 0.13 0.048 Kiwifruit
Zinc 0.14 0.08 Kiwifruit
Starch 0 Kiwifruit
Phosphorus 34 17 Kiwifruit
Sodium 3 1 Pomelo
Vitamin A 87 8 Kiwifruit
Vitamin E 1.46 Kiwifruit
Vitamin D 0 Kiwifruit
Vitamin B1 0.027 0.034 Pomelo
Vitamin B2 0.025 0.027 Pomelo
Vitamin B3 0.341 0.22 Kiwifruit
Vitamin B5 0.183 Kiwifruit
Vitamin B6 0.063 0.036 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 Kiwifruit
Folate 25 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 Pomelo
Monounsaturated Fat 0.047 Kiwifruit
Polyunsaturated fat 0.287 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 Kiwifruit

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 of the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.