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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Iron +154.5%
Contains more Magnesium +50%
Contains more Phosphorus +52.9%
Contains less Sodium -100%
Contains more Zinc +112.5%
Contains more Copper +79.2%
Equal in Potassium - 216
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Calcium +50%
Contains more Iron +154.5%
Contains more Magnesium +50%
Contains more Phosphorus +52.9%
Contains less Sodium -100%
Contains more Zinc +112.5%
Contains more Copper +79.2%
Equal in Potassium - 216

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 +4050%
Contains more Vitamin B3 +411.4%
Contains more Vitamin C +1029.6%
Contains more Vitamin B6 +44%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B2 - 0.027
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
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 +4050%
Contains more Vitamin B3 +411.4%
Contains more Vitamin C +1029.6%
Contains more Vitamin B6 +44%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B2 - 0.027

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.
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
Net carbs 8.85g 8.62g Nectarine
Protein 1.06g 0.76g Nectarine
Fats 0.32g 0.04g Nectarine
Carbs 10.55g 9.62g Nectarine
Calories 44kcal 38kcal Nectarine
Starch 0.07g g Nectarine
Fructose 1.37g g Nectarine
Sugar 7.89g g Pomelo
Fiber 1.7g 1g Nectarine
Calcium 6mg 4mg Nectarine
Iron 0.28mg 0.11mg Nectarine
Magnesium 9mg 6mg Nectarine
Phosphorus 26mg 17mg Nectarine
Potassium 201mg 216mg Pomelo
Sodium 0mg 1mg Nectarine
Zinc 0.17mg 0.08mg Nectarine
Copper 0.086mg 0.048mg Nectarine
Vitamin A 332IU 8IU Nectarine
Vitamin E 0.77mg mg Nectarine
Vitamin D 0IU IU Nectarine
Vitamin D 0µg µg Nectarine
Vitamin C 5.4mg 61mg Pomelo
Vitamin B1 0.034mg 0.034mg
Vitamin B2 0.027mg 0.027mg
Vitamin B3 1.125mg 0.22mg Nectarine
Vitamin B5 0.185mg mg Nectarine
Vitamin B6 0.025mg 0.036mg Pomelo
Folate 5µg µg Nectarine
Vitamin B12 0µg 0µg
Vitamin K 2.2µg µg Nectarine
Tryptophan 0.005mg mg Nectarine
Threonine 0.009mg mg Nectarine
Isoleucine 0.009mg mg Nectarine
Leucine 0.014mg mg Nectarine
Lysine 0.016mg mg Nectarine
Methionine 0.006mg mg Nectarine
Phenylalanine 0.021mg mg Nectarine
Valine 0.013mg mg Nectarine
Histidine 0.008mg mg Nectarine
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g g Pomelo
Monounsaturated Fat 0.088g g Nectarine
Polyunsaturated fat 0.113g g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10
Nectarine
19
Pomelo
Mineral Summary Score
10
Nectarine
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
6%
Nectarine
5%
Pomelo
Carbohydrates
11%
Nectarine
10%
Pomelo
Fats
1%
Nectarine
0%
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

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. 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.