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Pomegranate vs Pomelo - In-Depth Nutrition Comparison

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Differences between Pomegranate and Pomelo

  • Pomegranate has more Copper, and Fiber, while Pomelo has more Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 56% higher.
  • Pomelo contains 4 times less Fiber than Pomegranate. Pomegranate contains 4g of Fiber, while Pomelo contains 1g.

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

Infographic

Pomegranate 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
Contains more Calcium +150%
Contains more Iron +172.7%
Contains more Magnesium +100%
Contains more Phosphorus +111.8%
Contains more Zinc +337.5%
Contains more Copper +229.2%
Contains less Sodium -66.7%
Equal in Potassium - 216
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Calcium +150%
Contains more Iron +172.7%
Contains more Magnesium +100%
Contains more Phosphorus +111.8%
Contains more Zinc +337.5%
Contains more Copper +229.2%
Contains less Sodium -66.7%
Equal in Potassium - 216

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
:
2
Pomelo
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B3 +33.2%
Contains more Vitamin B6 +108.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +498%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B3 +33.2%
Contains more Vitamin B6 +108.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +498%

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

All nutrients comparison - raw data values

Nutrient Pomegranate Pomelo Opinion
Net carbs 14.7g 8.62g Pomegranate
Protein 1.67g 0.76g Pomegranate
Fats 1.17g 0.04g Pomegranate
Carbs 18.7g 9.62g Pomegranate
Calories 83kcal 38kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g g Pomelo
Fiber 4g 1g Pomegranate
Calcium 10mg 4mg Pomegranate
Iron 0.3mg 0.11mg Pomegranate
Magnesium 12mg 6mg Pomegranate
Phosphorus 36mg 17mg Pomegranate
Potassium 236mg 216mg Pomegranate
Sodium 3mg 1mg Pomelo
Zinc 0.35mg 0.08mg Pomegranate
Copper 0.158mg 0.048mg Pomegranate
Vitamin A 0IU 8IU Pomelo
Vitamin E 0.6mg mg Pomegranate
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin C 10.2mg 61mg Pomelo
Vitamin B1 0.067mg 0.034mg Pomegranate
Vitamin B2 0.053mg 0.027mg Pomegranate
Vitamin B3 0.293mg 0.22mg Pomegranate
Vitamin B5 0.377mg mg Pomegranate
Vitamin B6 0.075mg 0.036mg Pomegranate
Folate 38µg µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g g Pomelo
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16
Pomegranate
19
Pomelo
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
5%
Pomelo
Carbohydrates
19%
Pomegranate
10%
Pomelo
Fats
5%
Pomegranate
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Pomelo
Pomelo is lower in glycemic index (difference - 78)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.7)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate 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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.