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Nectarine vs. Pomelo — In-Depth Nutrition Comparison

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What are the main differences between Nectarine and Pomelo?

  • Nectarine is richer in Vitamin B3, yet Pomelo is richer in Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 62% higher.
  • Nectarine has 5 times more Vitamin B3 than Pomelo. Nectarine has 1.125mg of Vitamin B3, while Pomelo has 0.22mg.

We used Nectarines, raw and Pummelo, raw types in this comparison.

Infographic

Nectarine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Pomelo
0
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 +50%
Contains more CalciumCalcium +50%
Contains more IronIron +154.5%
Contains more CopperCopper +79.2%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +52.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +217.6%
~equal in Potassium ~216mg
~equal in Selenium ~µg

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 18% 20% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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% 0.48% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +4050%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +411.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1029.6%
Contains more Vitamin B6Vitamin B6 +44%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +39.5%
Contains more FatsFats +700%
~equal in Carbs ~9.62g
~equal in Water ~89.1g
~equal in Other ~0.48g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nectarine Pomelo
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Nectarine Pomelo Opinion
Calories 44kcal 38kcal Nectarine
Protein 1.06g 0.76g Nectarine
Fats 0.32g 0.04g Nectarine
Vitamin C 5.4mg 61mg Pomelo
Net carbs 8.85g 8.62g Nectarine
Carbs 10.55g 9.62g Nectarine
Magnesium 9mg 6mg Nectarine
Calcium 6mg 4mg Nectarine
Potassium 201mg 216mg Pomelo
Iron 0.28mg 0.11mg Nectarine
Sugar 7.89g Pomelo
Fiber 1.7g 1g Nectarine
Copper 0.086mg 0.048mg Nectarine
Zinc 0.17mg 0.08mg Nectarine
Starch 0.07g Nectarine
Phosphorus 26mg 17mg Nectarine
Sodium 0mg 1mg Nectarine
Vitamin A 332IU 8IU Nectarine
Vitamin A RAE 17µg 0µg Nectarine
Vitamin E 0.77mg Nectarine
Manganese 0.054mg 0.017mg Nectarine
Vitamin B1 0.034mg 0.034mg
Vitamin B2 0.027mg 0.027mg
Vitamin B3 1.125mg 0.22mg Nectarine
Vitamin B5 0.185mg Nectarine
Vitamin B6 0.025mg 0.036mg Pomelo
Vitamin K 2.2µg Nectarine
Folate 5µg Nectarine
Choline 6.2mg Nectarine
Saturated Fat 0.025g Pomelo
Monounsaturated Fat 0.088g Nectarine
Polyunsaturated fat 0.113g Nectarine
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Fructose 1.37g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Nectarine
18%
Pomelo
Minerals Daily Need Coverage Score
9%
Nectarine
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 7.89g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.2)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.