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Orange vs. Pomelo — In-Depth Nutrition Comparison

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A recap on differences between oranges and pomelo

  • Oranges have more fiber; however, pomelo is higher in vitamin C.
  • Pomelo contains 10 times less calcium than oranges. Oranges contain 40mg of calcium, while pomelo contains 4mg.
  • The glycemic index of pomelo is higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Pomelo
Pomelo
3
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 +66.7%
Contains more CalciumCalcium +900%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +47.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +19.3%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +21.4%
~equal in Iron ~0.11mg
~equal in Copper ~0.048mg

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.
Orange
Orange
9
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Pomelo
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 +155.9%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +14.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Pomelo DV% diff.
Vitamin C 53.2mg 61mg 9%
Folate 30µg 8%
Fiber 2.4g 1g 6%
Vitamin B5 0.25mg 5%
Calcium 40mg 4mg 4%
Vitamin B1 0.087mg 0.034mg 4%
Choline 8.4mg 2%
Vitamin B6 0.06mg 0.036mg 2%
Selenium 0.5µg 1%
Vitamin A 11µg 0µg 1%
Carbs 11.75g 9.62g 1%
Magnesium 10mg 6mg 1%
Potassium 181mg 216mg 1%
Vitamin B2 0.04mg 0.027mg 1%
Vitamin E 0.18mg 1%
Calories 47kcal 38kcal 0%
Protein 0.94g 0.76g 0%
Fats 0.12g 0.04g 0%
Net carbs 9.35g 8.62g N/A
Iron 0.1mg 0.11mg 0%
Sugar 9.35g N/A
Copper 0.045mg 0.048mg 0%
Zinc 0.07mg 0.08mg 0%
Phosphorus 14mg 17mg 0%
Sodium 0mg 1mg 0%
Manganese 0.025mg 0.017mg 0%
Vitamin B3 0.282mg 0.22mg 0%
Saturated fat 0.015g 0%
Monounsaturated fat 0.023g 0%
Polyunsaturated fat 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Pomelo
Pomelo
2
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +23.7%
Contains more FatsFats +200%
Contains more CarbsCarbs +22.1%
~equal in Water ~89.1g
~equal in Other ~0.48g

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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 - 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.