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  6. Mandarin orange vs. Pomelo

Mandarin orange vs. Pomelo — In-Depth Nutrition Comparison

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Summary of differences between Mandarin orange and Pomelo

  • Mandarin orange has less Vitamin C than Pomelo.
  • Pomelo covers your daily need of Vitamin C 38% more than Mandarin orange.
  • Mandarin orange has 9 times more Calcium than Pomelo. While Mandarin orange has 37mg of Calcium, Pomelo has only 4mg.

These are the specific foods used in this comparison Tangerines, (mandarin oranges), raw and Pummelo, raw.

Infographic

Mandarin orange 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% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Pomelo
Pomelo
4
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 +825%
Contains more IronIron +36.4%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +129.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +30.1%
Contains more CopperCopper +14.3%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -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.
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 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Pomelo
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% 0.48% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +8412.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +128.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Pomelo
Pomelo
2
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more FatsFats +675%
Contains more CarbsCarbs +38.7%
Contains more OtherOther +29.7%
~equal in Protein ~0.76g
~equal in Water ~89.1g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange 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 Mandarin orange Pomelo Opinion
Calories 53kcal 38kcal Mandarin orange
Protein 0.81g 0.76g Mandarin orange
Fats 0.31g 0.04g Mandarin orange
Vitamin C 26.7mg 61mg Pomelo
Net carbs 11.54g 8.62g Mandarin orange
Carbs 13.34g 9.62g Mandarin orange
Magnesium 12mg 6mg Mandarin orange
Calcium 37mg 4mg Mandarin orange
Potassium 166mg 216mg Pomelo
Iron 0.15mg 0.11mg Mandarin orange
Sugar 10.58g Pomelo
Fiber 1.8g 1g Mandarin orange
Copper 0.042mg 0.048mg Pomelo
Zinc 0.07mg 0.08mg Pomelo
Phosphorus 20mg 17mg Mandarin orange
Sodium 2mg 1mg Pomelo
Vitamin A 681IU 8IU Mandarin orange
Vitamin A 34µg 0µg Mandarin orange
Vitamin E 0.2mg Mandarin orange
Manganese 0.039mg 0.017mg Mandarin orange
Selenium 0.1µg Mandarin orange
Vitamin B1 0.058mg 0.034mg Mandarin orange
Vitamin B2 0.036mg 0.027mg Mandarin orange
Vitamin B3 0.376mg 0.22mg Mandarin orange
Vitamin B5 0.216mg Mandarin orange
Vitamin B6 0.078mg 0.036mg Mandarin orange
Folate 16µg Mandarin orange
Choline 10.2mg Mandarin orange
Saturated Fat 0.039g Pomelo
Monounsaturated Fat 0.06g Mandarin orange
Polyunsaturated fat 0.065g Mandarin orange
Tryptophan 0.002mg Mandarin orange
Threonine 0.016mg Mandarin orange
Isoleucine 0.017mg Mandarin orange
Leucine 0.028mg Mandarin orange
Lysine 0.032mg Mandarin orange
Methionine 0.002mg Mandarin orange
Phenylalanine 0.018mg Mandarin orange
Valine 0.021mg Mandarin orange
Histidine 0.011mg Mandarin orange
Fructose 2.4g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange 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
16%
Mandarin orange
18%
Pomelo
Minerals Daily Need Coverage Score
7%
Mandarin orange
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 10.58g)
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 - 0.039g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Mandarin orange
Mandarin orange is relatively richer in minerals
Which food is richer in vitamins?
Mandarin orange
Mandarin orange 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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.