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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
5
:
5
Pomelo
Contains more Calcium +900%
Contains more Magnesium +66.7%
Contains less Sodium -100%
Contains more Manganese +47.1%
Contains more Phosphorus +21.4%
Contains more Potassium +19.3%
Contains more Zinc +14.3%
Equal in Iron - 0.11
Equal in Copper - 0.048
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +900%
Contains more Magnesium +66.7%
Contains less Sodium -100%
Contains more Manganese +47.1%
Contains more Phosphorus +21.4%
Contains more Potassium +19.3%
Contains more Zinc +14.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
11
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 5% 0%
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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
3
:
2
Pomelo
Contains more Protein +23.7%
Contains more Fats +200%
Contains more Carbs +22.1%
Equal in Water - 89.1
Equal in Other - 0.48
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +23.7%
Contains more Fats +200%
Contains more Carbs +22.1%
Equal in Water - 89.1
Equal in Other - 0.48

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Pomelo Opinion
Net carbs 9.35g 8.62g Orange
Protein 0.94g 0.76g Orange
Fats 0.12g 0.04g Orange
Carbs 11.75g 9.62g Orange
Calories 47kcal 38kcal Orange
Sugar 9.35g Pomelo
Fiber 2.4g 1g Orange
Calcium 40mg 4mg Orange
Iron 0.1mg 0.11mg Pomelo
Magnesium 10mg 6mg Orange
Phosphorus 14mg 17mg Pomelo
Potassium 181mg 216mg Pomelo
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.08mg Pomelo
Copper 0.045mg 0.048mg Pomelo
Manganese 0.025mg 0.017mg Orange
Selenium 0.5µg Orange
Vitamin A 225IU 8IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg Orange
Vitamin C 53.2mg 61mg Pomelo
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 Orange
Vitamin B6 0.06mg 0.036mg Orange
Folate 30µg Orange
Choline 8.4mg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g Pomelo
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
22%
Orange
18%
Pomelo
Minerals Daily Need Coverage Score
7%
Orange
6%
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 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)
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 - 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.