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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.

Infographic

Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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

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.
Kiwifruit 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 Kiwifruit Pomelo Opinion
Calories 61kcal 38kcal Kiwifruit
Protein 1.14g 0.76g Kiwifruit
Fats 0.52g 0.04g Kiwifruit
Vitamin C 92.7mg 61mg Kiwifruit
Net carbs 11.66g 8.62g Kiwifruit
Carbs 14.66g 9.62g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU IU Kiwifruit
Iron 0.31mg 0.11mg Kiwifruit
Calcium 34mg 4mg Kiwifruit
Potassium 312mg 216mg Kiwifruit
Magnesium 17mg 6mg Kiwifruit
Sugar 8.99g g Pomelo
Fiber 3g 1g Kiwifruit
Copper 0.13mg 0.048mg Kiwifruit
Zinc 0.14mg 0.08mg Kiwifruit
Starch 0g g Kiwifruit
Phosphorus 34mg 17mg Kiwifruit
Sodium 3mg 1mg Pomelo
Vitamin A 87IU 8IU Kiwifruit
Vitamin E 1.46mg mg Kiwifruit
Vitamin D 0µg µg Kiwifruit
Vitamin B1 0.027mg 0.034mg Pomelo
Vitamin B2 0.025mg 0.027mg Pomelo
Vitamin B3 0.341mg 0.22mg Kiwifruit
Vitamin B5 0.183mg mg Kiwifruit
Vitamin B6 0.063mg 0.036mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg µg Kiwifruit
Folate 25µg µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.029g g Pomelo
Monounsaturated Fat 0.047g g Kiwifruit
Polyunsaturated fat 0.287g g Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Fructose 4.35g g Kiwifruit

Which food is preferable for your diet?

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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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
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 food.
Protein
7%
Kiwifruit
5%
Pomelo
Carbohydrates
15%
Kiwifruit
10%
Pomelo
Fats
2%
Kiwifruit
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (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)

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. 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.