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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
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
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%

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.
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 Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mango Pomelo Opinion
Calories 60kcal 38kcal Mango
Protein 0.82g 0.76g Mango
Fats 0.38g 0.04g Mango
Vitamin C 36.4mg 61mg Pomelo
Net carbs 13.38g 8.62g Mango
Carbs 14.98g 9.62g Mango
Cholesterol 0mg 0mg
Vitamin D 0IU IU Mango
Iron 0.16mg 0.11mg Mango
Calcium 11mg 4mg Mango
Potassium 168mg 216mg Pomelo
Magnesium 10mg 6mg Mango
Sugar 13.66g g Pomelo
Fiber 1.6g 1g Mango
Copper 0.111mg 0.048mg Mango
Zinc 0.09mg 0.08mg Mango
Starch g g
Phosphorus 14mg 17mg Pomelo
Sodium 1mg 1mg
Vitamin A 1082IU 8IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0µg µg Mango
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 mg Mango
Vitamin B6 0.119mg 0.036mg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg µg Mango
Folate 43µg µg Mango
Trans Fat 0g 0g
Saturated Fat 0.092g g Pomelo
Monounsaturated Fat 0.14g g Mango
Polyunsaturated fat 0.071g g Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Fructose 4.68g g Mango

Which food is preferable for your diet?

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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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
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 food.
Protein
5%
Mango
5%
Pomelo
Carbohydrates
15%
Mango
10%
Pomelo
Fats
2%
Mango
0%
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 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)

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. 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.