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Ladyfinger vs. Pomelo — In-Depth Nutrition Comparison

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How are ladyfinger and pomelo different?

  • Ladyfinger is richer in iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, vitamin B3, vitamin A, and manganese, while pomelo is higher in vitamin C.
  • Ladyfinger covers your daily need for cholesterol, 74% more than pomelo.
  • Pomelo is lower in cholesterol.

Cookies, ladyfingers, without lemon juice and rind and Pummelo, raw types were used in this article.

Infographic

Ladyfinger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Pomelo
2
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 +100%
Contains more CalciumCalcium +1075%
Contains more IronIron +3154.5%
Contains more CopperCopper +97.9%
Contains more ZincZinc +1325%
Contains more PhosphorusPhosphorus +917.6%
Contains more ManganeseManganese +1311.8%
Contains more PotassiumPotassium +91.2%
Contains less SodiumSodium -99.3%
~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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 B1Vitamin B1 +735.3%
Contains more Vitamin B2Vitamin B2 +1485.2%
Contains more Vitamin B3Vitamin B3 +856.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +238.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Pomelo
1
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 +1294.7%
Contains more FatsFats +22650%
Contains more CarbsCarbs +520.6%
Contains more OtherOther +129.2%
Contains more WaterWater +356.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Pomelo
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Pomelo DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin C 0mg 61mg 68%
Iron 3.58mg 0.11mg 43%
Vitamin B2 0.428mg 0.027mg 31%
Vitamin B12 0.75µg 0µg 31%
Phosphorus 173mg 17mg 22%
Vitamin B5 1.116mg 22%
Vitamin B1 0.284mg 0.034mg 21%
Protein 10.6g 0.76g 20%
Folate 77µg 19%
Vitamin A 167µg 0µg 19%
Carbs 59.7g 9.62g 17%
Calories 363kcal 38kcal 16%
Saturated fat 3.022g 14%
Fats 9.1g 0.04g 14%
Vitamin B3 2.104mg 0.22mg 12%
Zinc 1.14mg 0.08mg 10%
Manganese 0.24mg 0.017mg 10%
Polyunsaturated fat 1.423g 9%
Monounsaturated fat 3.745g 9%
Vitamin B6 0.122mg 0.036mg 7%
Sodium 147mg 1mg 6%
Copper 0.095mg 0.048mg 5%
Calcium 47mg 4mg 4%
Potassium 113mg 216mg 3%
Magnesium 12mg 6mg 1%
Net carbs 58.7g 8.62g N/A
Fiber 1g 1g 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger 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
39%
Ladyfinger
18%
Pomelo
Minerals Daily Need Coverage Score
35%
Ladyfinger
6%
Pomelo

Comparison summary

Which food is lower in Cholesterol?
Pomelo
Pomelo is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 146mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 3.022g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 78)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $0.3)
Which food is richer in minerals?
Ladyfinger
Ladyfinger is relatively richer in minerals
Which food is richer in vitamins?
Ladyfinger
Ladyfinger is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.