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Mulberry vs. Pomelo — In-Depth Nutrition Comparison

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A recap on the differences between mulberries and pomelo

  • Mulberries have more iron and vitamin B2; however, pomelo is higher in vitamin C.
  • Pomelo covers your daily vitamin C needs 27% more than mulberries.
  • Pomelo contains 17 times less iron than mulberries. Mulberries contain 1.85mg of iron, while pomelo contains 0.11mg.
  • The glycemic index of pomelo is higher.

Food varieties used in this article are Mulberries, raw and Pummelo, raw.

Infographic

Mulberry 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" 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Pomelo
3
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 +200%
Contains more CalciumCalcium +875%
Contains more IronIron +1581.8%
Contains more CopperCopper +25%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +123.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +11.3%
Contains less SodiumSodium -90%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Pomelo
2
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +274.1%
Contains more Vitamin B3Vitamin B3 +181.8%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +67.6%
Contains more Vitamin B1Vitamin B1 +17.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Pomelo DV% diff.
Vitamin C 36.4mg 61mg 27%
Iron 1.85mg 0.11mg 22%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B2 0.101mg 0.027mg 6%
Calcium 39mg 4mg 4%
Phosphorus 38mg 17mg 3%
Magnesium 18mg 6mg 3%
Fiber 1.7g 1g 3%
Vitamin B3 0.62mg 0.22mg 3%
Choline 12.3mg 2%
Folate 6µg 2%
Manganese 0.017mg 1%
Protein 1.44g 0.76g 1%
Polyunsaturated fat 0.207g 1%
Vitamin B6 0.05mg 0.036mg 1%
Copper 0.06mg 0.048mg 1%
Potassium 194mg 216mg 1%
Fats 0.39g 0.04g 1%
Selenium 0.6µg 1%
Calories 43kcal 38kcal 0%
Carbs 9.8g 9.62g 0%
Net carbs 8.1g 8.62g N/A
Sugar 8.1g N/A
Zinc 0.12mg 0.08mg 0%
Sodium 10mg 1mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.029mg 0.034mg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.041g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +89.5%
Contains more FatsFats +875%
Contains more OtherOther +43.8%
~equal in Carbs ~9.62g
~equal in Water ~89.1g

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.