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Orange vs Pomelo - In-Depth Nutrition Comparison

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A recap on differences between Orange and Pomelo

  • Orange has more Fiber, however Pomelo is higher in Vitamin C.
  • Pomelo contains 10 times less Calcium than Orange. Orange contains 40mg of Calcium, while Pomelo contains 4mg.

Food varieties used in this article are Oranges, raw, all commercial varieties and Pummelo, raw.

Infographic

Orange 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
Orange
3
:
5
Pomelo
Contains more Calcium +900%
Contains more Magnesium +66.7%
Contains less Sodium -100%
Contains more Potassium +19.3%
Contains more Zinc +14.3%
Contains more Phosphorus +21.4%
Equal in Iron - 0.11
Equal in Copper - 0.048
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Contains more Calcium +900%
Contains more Magnesium +66.7%
Contains less Sodium -100%
Contains more Potassium +19.3%
Contains more Zinc +14.3%
Contains more Phosphorus +21.4%
Equal in Iron - 0.11
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange
10
:
1
Pomelo
Contains more Vitamin A +2712.5%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +14.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin A +2712.5%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +14.7%

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.
Orange Pomelo
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Orange Pomelo Opinion
Calories 47kcal 38kcal Orange
Protein 0.94g 0.76g Orange
Fats 0.12g 0.04g Orange
Vitamin C 53.2mg 61mg Pomelo
Net carbs 9.35g 8.62g Orange
Carbs 11.75g 9.62g Orange
Cholesterol 0mg 0mg
Vitamin D 0IU IU Orange
Iron 0.1mg 0.11mg Pomelo
Calcium 40mg 4mg Orange
Potassium 181mg 216mg Pomelo
Magnesium 10mg 6mg Orange
Sugar 9.35g g Pomelo
Fiber 2.4g 1g Orange
Copper 0.045mg 0.048mg Pomelo
Zinc 0.07mg 0.08mg Pomelo
Starch g g
Phosphorus 14mg 17mg Pomelo
Sodium 0mg 1mg Orange
Vitamin A 225IU 8IU Orange
Vitamin E 0.18mg mg Orange
Vitamin D 0µg µg Orange
Vitamin B1 0.087mg 0.034mg Orange
Vitamin B2 0.04mg 0.027mg Orange
Vitamin B3 0.282mg 0.22mg Orange
Vitamin B5 0.25mg mg Orange
Vitamin B6 0.06mg 0.036mg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Orange
Folate 30µg µg Orange
Trans Fat 0g 0g
Saturated Fat 0.015g g Pomelo
Monounsaturated Fat 0.023g g Orange
Polyunsaturated fat 0.025g g Orange
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24
Orange
19
Pomelo
Mineral Summary Score
8
Orange
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%
Orange
5%
Pomelo
Carbohydrates
12%
Orange
10%
Pomelo
Fats
1%
Orange
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
Which food is richer in minerals?
Pomelo
Pomelo is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Orange
Orange 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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.