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  6. Mango vs. Pomelo

Mango vs. Pomelo — In-Depth Nutrition Comparison

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Differences between Mango and Pomelo

  • Mango has more Copper, Vitamin B6, and Vitamin A RAE, while Pomelo has more Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 27% higher.

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

Infographic

Mango 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.
Mango
Mango
7
:
2
Pomelo
Pomelo
Contains more Calcium +175%
Contains more Iron +45.5%
Contains more Magnesium +66.7%
Contains more Zinc +12.5%
Contains more Copper +131.3%
Contains more Manganese +270.6%
Contains more Phosphorus +21.4%
Contains more Potassium +28.6%
Equal in Sodium - 1
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +175%
Contains more Iron +45.5%
Contains more Magnesium +66.7%
Contains more Zinc +12.5%
Contains more Copper +131.3%
Contains more Manganese +270.6%
Contains more Phosphorus +21.4%
Contains more Potassium +28.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
9
:
2
Pomelo
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Pomelo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
:
2
Pomelo
Pomelo
Contains more Fats +850%
Contains more Carbs +55.7%
Contains more Other +33.3%
Equal in Protein - 0.76
Equal in Water - 89.1
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Fats +850%
Contains more Carbs +55.7%
Contains more Other +33.3%
Equal in Protein - 0.76
Equal in Water - 89.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Pomelo Opinion
Net carbs 13.38g 8.62g Mango
Protein 0.82g 0.76g Mango
Fats 0.38g 0.04g Mango
Carbs 14.98g 9.62g Mango
Calories 60kcal 38kcal Mango
Fructose 4.68g Mango
Sugar 13.66g Pomelo
Fiber 1.6g 1g Mango
Calcium 11mg 4mg Mango
Iron 0.16mg 0.11mg Mango
Magnesium 10mg 6mg Mango
Phosphorus 14mg 17mg Pomelo
Potassium 168mg 216mg Pomelo
Sodium 1mg 1mg
Zinc 0.09mg 0.08mg Mango
Copper 0.111mg 0.048mg Mango
Manganese 0.063mg 0.017mg Mango
Selenium 0.6µg Mango
Vitamin A 1082IU 8IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 61mg Pomelo
Vitamin B1 0.028mg 0.034mg Pomelo
Vitamin B2 0.038mg 0.027mg Mango
Vitamin B3 0.669mg 0.22mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg 0.036mg Mango
Folate 43µg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Pomelo
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
19%
Pomelo
Minerals Daily Need Coverage Score
9%
Mango
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

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. 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.