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Orange juice vs. Pomelo — In-Depth Nutrition Comparison

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Differences between Orange juice and Pomelo

  • Orange juice contains less Vitamin C than Pomelo.
  • Pomelo's daily need coverage for Vitamin C is 12% higher.

The food types used in this comparison are Orange juice, raw and Pummelo, raw.

Infographic

Orange juice 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.
Contains more Calcium +175%
Contains more Iron +81.8%
Contains more Magnesium +83.3%
Contains more Zinc +60%
Contains more Manganese +21.4%
Equal in Phosphorus - 17
Equal in Potassium - 216
Equal in Sodium - 1
Equal in Copper - 0.048
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +175%
Contains more Iron +81.8%
Contains more Magnesium +83.3%
Contains more Zinc +60%
Contains more Manganese +21.4%
Equal in Phosphorus - 17
Equal in Potassium - 216
Equal in Sodium - 1
Equal in Copper - 0.048

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.
:
1
Pomelo
Contains more Vitamin A +2400%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +22%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B6 - 0.036
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0% 0%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +11.1%
Contains more Vitamin C +22%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B6 - 0.036

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +400%
Contains more Other +20%
Equal in Protein - 0.76
Equal in Carbs - 9.62
Equal in Water - 89.1
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 Fats +400%
Contains more Other +20%
Equal in Protein - 0.76
Equal in Carbs - 9.62
Equal in Water - 89.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Pomelo
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange juice Pomelo Opinion
Net carbs 10.2g 8.62g Orange juice
Protein 0.7g 0.76g Pomelo
Fats 0.2g 0.04g Orange juice
Carbs 10.4g 9.62g Orange juice
Calories 45kcal 38kcal Orange juice
Sugar 8.4g Pomelo
Fiber 0.2g 1g Pomelo
Calcium 11mg 4mg Orange juice
Iron 0.2mg 0.11mg Orange juice
Magnesium 11mg 6mg Orange juice
Phosphorus 17mg 17mg
Potassium 200mg 216mg Pomelo
Sodium 1mg 1mg
Zinc 0.05mg 0.08mg Pomelo
Copper 0.044mg 0.048mg Pomelo
Manganese 0.014mg 0.017mg Pomelo
Selenium 0.1µg Orange juice
Vitamin A 200IU 8IU Orange juice
Vitamin A RAE 10µg 0µg Orange juice
Vitamin E 0.04mg Orange juice
Vitamin C 50mg 61mg Pomelo
Vitamin B1 0.09mg 0.034mg Orange juice
Vitamin B2 0.03mg 0.027mg Orange juice
Vitamin B3 0.4mg 0.22mg Orange juice
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.04mg 0.036mg Orange juice
Folate 30µg Orange juice
Choline 6.2mg Orange juice
Vitamin K 0.1µg Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.024g Pomelo
Monounsaturated Fat 0.036g Orange juice
Polyunsaturated fat 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Orange juice
18%
Pomelo
Minerals Daily Need Coverage Score
6%
Orange juice
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 8.4g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 28)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.