Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oat vs. Pomelo — In-Depth Nutrition Comparison

Compare

Summary of differences between Oat and Pomelo

  • Oat has more Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, and Vitamin B2, however, Pomelo is higher in Vitamin C.
  • Oat covers your daily need of Manganese 213% more than Pomelo.
  • Oat has 50 times more Zinc than Pomelo. While Oat has 3.97mg of Zinc, Pomelo has only 0.08mg.

These are the specific foods used in this comparison Oats and Pummelo, raw.

Infographic

Oat 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.
Oat
8
:
1
Pomelo
Contains more Calcium +1250%
Contains more Iron +4190.9%
Contains more Magnesium +2850%
Contains more Phosphorus +2976.5%
Contains more Potassium +98.6%
Contains more Zinc +4862.5%
Contains more Copper +1204.2%
Contains more Manganese +28817.6%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +1250%
Contains more Iron +4190.9%
Contains more Magnesium +2850%
Contains more Phosphorus +2976.5%
Contains more Potassium +98.6%
Contains more Zinc +4862.5%
Contains more Copper +1204.2%
Contains more Manganese +28817.6%
Contains less Sodium -50%

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.
Oat
7
:
2
Pomelo
Contains more Vitamin B1 +2144.1%
Contains more Vitamin B2 +414.8%
Contains more Vitamin B3 +336.8%
Contains more Vitamin B6 +230.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +2144.1%
Contains more Vitamin B2 +414.8%
Contains more Vitamin B3 +336.8%
Contains more Vitamin B6 +230.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
1
Pomelo
Contains more Protein +2122.4%
Contains more Fats +17150%
Contains more Carbs +588.9%
Contains more Other +258.3%
Contains more Water +983.9%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Protein +2122.4%
Contains more Fats +17150%
Contains more Carbs +588.9%
Contains more Other +258.3%
Contains more Water +983.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Pomelo
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Pomelo Opinion
Net carbs 55.67g 8.62g Oat
Protein 16.89g 0.76g Oat
Fats 6.9g 0.04g Oat
Carbs 66.27g 9.62g Oat
Calories 389kcal 38kcal Oat
Fiber 10.6g 1g Oat
Calcium 54mg 4mg Oat
Iron 4.72mg 0.11mg Oat
Magnesium 177mg 6mg Oat
Phosphorus 523mg 17mg Oat
Potassium 429mg 216mg Oat
Sodium 2mg 1mg Pomelo
Zinc 3.97mg 0.08mg Oat
Copper 0.626mg 0.048mg Oat
Manganese 4.916mg 0.017mg Oat
Vitamin A 0IU 8IU Pomelo
Vitamin C 0mg 61mg Pomelo
Vitamin B1 0.763mg 0.034mg Oat
Vitamin B2 0.139mg 0.027mg Oat
Vitamin B3 0.961mg 0.22mg Oat
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg 0.036mg Oat
Folate 56µg Oat
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g Pomelo
Monounsaturated Fat 2.178g Oat
Polyunsaturated fat 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
33%
Oat
19%
Pomelo
Minerals Daily Need Coverage Score
154%
Oat
6%
Pomelo

Comparison summary

Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 1.217g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.