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Mango vs Pomelo - In-Depth Nutrition Comparison

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Differences between Mango and Pomelo

  • Mango has more Copper and Vitamin B6, while Pomelo has more Vitamin C and Vitamin A.
  • Pomelo's daily need coverage for Vitamin C is 27% higher.
  • Pomelo contains 3 times less Vitamin B6 than Mango. Mango contains 0.119mg of Vitamin B6, while Pomelo contains 0.036mg.

The food types used in this comparison are Mangos, raw and Pummelo, raw.

Infographic

Mango 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
Mango
5
:
2
Pomelo
Contains more Iron +45.5%
Contains more Calcium +175%
Contains more Magnesium +66.7%
Contains more Copper +131.3%
Contains more Zinc +12.5%
Contains more Potassium +28.6%
Contains more Phosphorus +21.4%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Iron +45.5%
Contains more Calcium +175%
Contains more Magnesium +66.7%
Contains more Copper +131.3%
Contains more Zinc +12.5%
Contains more Potassium +28.6%
Contains more Phosphorus +21.4%
Equal in Sodium - 1

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
Mango
9
:
2
Pomelo
Contains more Vitamin A +13425%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +204.1%
Contains more Vitamin B6 +230.6%
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +21.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
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 A +13425%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +204.1%
Contains more Vitamin B6 +230.6%
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +21.4%

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
26
Mango
19
Pomelo
Mineral Summary Score
10
Mango
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
5%
Mango
5%
Pomelo
Carbohydrates
15%
Mango
10%
Pomelo
Fats
2%
Mango
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.
Mango Pomelo
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango 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 - 13.66g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

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 Mango Pomelo Opinion
Calories 60 38 Mango
Protein 0.82 0.76 Mango
Fats 0.38 0.04 Mango
Vitamin C 36.4 61 Pomelo
Carbs 14.98 9.62 Mango
Cholesterol 0 0
Vitamin D 0 Mango
Iron 0.16 0.11 Mango
Calcium 11 4 Mango
Potassium 168 216 Pomelo
Magnesium 10 6 Mango
Sugars 13.66 Pomelo
Fiber 1.6 1 Mango
Copper 0.111 0.048 Mango
Zinc 0.09 0.08 Mango
Starch
Phosphorus 14 17 Pomelo
Sodium 1 1
Vitamin A 1082 8 Mango
Vitamin E 0.9 Mango
Vitamin D 0 Mango
Vitamin B1 0.028 0.034 Pomelo
Vitamin B2 0.038 0.027 Mango
Vitamin B3 0.669 0.22 Mango
Vitamin B5 0.197 Mango
Vitamin B6 0.119 0.036 Mango
Vitamin B12 0 0
Vitamin K 4.2 Mango
Folate 43 Mango
Trans Fat 0 0
Saturated Fat 0.092 Pomelo
Monounsaturated Fat 0.14 Mango
Polyunsaturated fat 0.071 Mango
Tryptophan 0.013 Mango
Threonine 0.031 Mango
Isoleucine 0.029 Mango
Leucine 0.05 Mango
Lysine 0.066 Mango
Methionine 0.008 Mango
Phenylalanine 0.027 Mango
Valine 0.042 Mango
Histidine 0.019 Mango
Fructose 4.68 Mango

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.