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Prickly pear vs. Pomelo — In-Depth Nutrition Comparison

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Important differences between Prickly pear and Pomelo

  • Prickly pear has more Magnesium, Fiber, and Calcium, however, Pomelo has more Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 52% more.
  • Prickly pear has 14 times more Magnesium than Pomelo. Prickly pear has 85mg of Magnesium, while Pomelo has 6mg.

The food varieties used in the comparison are Prickly pears, raw and Pummelo, raw.

Infographic

Prickly pear 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.
Contains more Calcium +1300%
Contains more Iron +172.7%
Contains more Magnesium +1316.7%
Contains more Phosphorus +41.2%
Contains more Zinc +50%
Contains more Copper +66.7%
Contains less Sodium -80%
Equal in Potassium - 216
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 12% 61% 11% 20% 1% 4% 27% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +1300%
Contains more Iron +172.7%
Contains more Magnesium +1316.7%
Contains more Phosphorus +41.2%
Contains more Zinc +50%
Contains more Copper +66.7%
Contains less Sodium -80%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
2
Pomelo
Contains more Vitamin A +437.5%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +335.7%
Contains more Vitamin B1 +142.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 47% 4% 14% 9% 0% 14% 5% 0% 0% 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 +437.5%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B6 +66.7%
Contains more Vitamin C +335.7%
Contains more Vitamin B1 +142.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1175%
Contains more Other +241.7%
Equal in Protein - 0.76
Equal in Carbs - 9.62
Equal in Water - 89.1
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 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 Fats +1175%
Contains more Other +241.7%
Equal in Protein - 0.76
Equal in Carbs - 9.62
Equal in Water - 89.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prickly pear Pomelo Opinion
Net carbs 5.97g 8.62g Pomelo
Protein 0.73g 0.76g Pomelo
Fats 0.51g 0.04g Prickly pear
Carbs 9.57g 9.62g Pomelo
Calories 41kcal 38kcal Prickly pear
Fiber 3.6g 1g Prickly pear
Calcium 56mg 4mg Prickly pear
Iron 0.3mg 0.11mg Prickly pear
Magnesium 85mg 6mg Prickly pear
Phosphorus 24mg 17mg Prickly pear
Potassium 220mg 216mg Prickly pear
Sodium 5mg 1mg Pomelo
Zinc 0.12mg 0.08mg Prickly pear
Copper 0.08mg 0.048mg Prickly pear
Manganese 0.017mg Pomelo
Selenium 0.6µg Prickly pear
Vitamin A 43IU 8IU Prickly pear
Vitamin A RAE 2µg 0µg Prickly pear
Vitamin C 14mg 61mg Pomelo
Vitamin B1 0.014mg 0.034mg Pomelo
Vitamin B2 0.06mg 0.027mg Prickly pear
Vitamin B3 0.46mg 0.22mg Prickly pear
Vitamin B6 0.06mg 0.036mg Prickly pear
Folate 6µg Prickly pear
Saturated Fat 0.067g Pomelo
Monounsaturated Fat 0.075g Prickly pear
Polyunsaturated fat 0.213g Prickly pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear 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
7%
Prickly pear
18%
Pomelo
Minerals Daily Need Coverage Score
15%
Prickly pear
6%
Pomelo

Comparison summary

Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 71)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $0.3)
Which food is richer in minerals?
Prickly pear
Prickly pear is relatively richer in minerals
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.067g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.