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

Orange juice vs. Pomelo — In-Depth Nutrition Comparison

Compare

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.
  • Orange juice has a lower glycemic index. The glycemic index of orange juice is 50, while the glycemic index of pomelo is 78.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Pomelo
2
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 +83.3%
Contains more CalciumCalcium +175%
Contains more IronIron +81.8%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +60%
Contains more ManganeseManganese +21.4%
~equal in Potassium ~216mg
~equal in Copper ~0.048mg
~equal in Phosphorus ~17mg
~equal in Sodium ~1mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Pomelo
1
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% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +22%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B6 ~0.036mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Pomelo
3
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more FatsFats +400%
Contains more OtherOther +20%
~equal in Protein ~0.76g
~equal in Carbs ~9.62g
~equal in Water ~89.1g

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 Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Orange juice Pomelo DV% diff.
Vitamin C 50mg 61mg 12%
Folate 30µg 8%
Vitamin B1 0.09mg 0.034mg 5%
Vitamin B5 0.19mg 4%
Fiber 0.2g 1g 3%
Choline 6.2mg 1%
Magnesium 11mg 6mg 1%
Calcium 11mg 4mg 1%
Vitamin B3 0.4mg 0.22mg 1%
Iron 0.2mg 0.11mg 1%
Vitamin A 10µg 0µg 1%
Calories 45kcal 38kcal 0%
Protein 0.7g 0.76g 0%
Fats 0.2g 0.04g 0%
Net carbs 10.2g 8.62g N/A
Carbs 10.4g 9.62g 0%
Potassium 200mg 216mg 0%
Sugar 8.4g N/A
Copper 0.044mg 0.048mg 0%
Zinc 0.05mg 0.08mg 0%
Phosphorus 17mg 17mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0%
Selenium 0.1µg 0%
Manganese 0.014mg 0.017mg 0%
Vitamin B2 0.03mg 0.027mg 0%
Vitamin B6 0.04mg 0.036mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.024g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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.