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Mulberry vs Pomelo - In-Depth Nutrition Comparison

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A recap on differences between Mulberry and Pomelo

  • Mulberry has more Iron, and Vitamin B2, however Pomelo is higher in Vitamin C.
  • Pomelo covers your daily Vitamin C needs 27% more than Mulberry.
  • Pomelo contains 17 times less Iron than Mulberry. Mulberry contains 1.85mg of Iron, while Pomelo contains 0.11mg.

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

Infographic

Mulberry 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
Contains more Iron +1581.8%
Contains more Calcium +875%
Contains more Magnesium +200%
Contains more Copper +25%
Contains more Zinc +50%
Contains more Phosphorus +123.5%
Contains more Potassium +11.3%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Iron +1581.8%
Contains more Calcium +875%
Contains more Magnesium +200%
Contains more Copper +25%
Contains more Zinc +50%
Contains more Phosphorus +123.5%
Contains more Potassium +11.3%
Contains less Sodium -90%

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
:
2
Pomelo
Contains more Vitamin A +212.5%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B6 +38.9%
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +17.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
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 +212.5%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B6 +38.9%
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +17.2%

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.
Mulberry 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 Mulberry Pomelo Opinion
Calories 43kcal 38kcal Mulberry
Protein 1.44g 0.76g Mulberry
Fats 0.39g 0.04g Mulberry
Vitamin C 36.4mg 61mg Pomelo
Net carbs 8.1g 8.62g Pomelo
Carbs 9.8g 9.62g Mulberry
Cholesterol 0mg 0mg
Vitamin D 0IU IU Mulberry
Iron 1.85mg 0.11mg Mulberry
Calcium 39mg 4mg Mulberry
Potassium 194mg 216mg Pomelo
Magnesium 18mg 6mg Mulberry
Sugar 8.1g g Pomelo
Fiber 1.7g 1g Mulberry
Copper 0.06mg 0.048mg Mulberry
Zinc 0.12mg 0.08mg Mulberry
Starch g g
Phosphorus 38mg 17mg Mulberry
Sodium 10mg 1mg Pomelo
Vitamin A 25IU 8IU Mulberry
Vitamin E 0.87mg mg Mulberry
Vitamin D 0µg µg Mulberry
Vitamin B1 0.029mg 0.034mg Pomelo
Vitamin B2 0.101mg 0.027mg Mulberry
Vitamin B3 0.62mg 0.22mg Mulberry
Vitamin B5 mg mg
Vitamin B6 0.05mg 0.036mg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg µg Mulberry
Folate 6µg µg Mulberry
Trans Fat 0g 0g
Saturated Fat 0.027g g Pomelo
Monounsaturated Fat 0.041g g Mulberry
Polyunsaturated fat 0.207g g Mulberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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
18
Mulberry
19
Pomelo
Mineral Summary Score
19
Mulberry
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
9%
Mulberry
5%
Pomelo
Carbohydrates
10%
Mulberry
10%
Pomelo
Fats
2%
Mulberry
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.