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Pomelo vs. Apple pie — In-Depth Nutrition Comparison

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How are pomelo and apple pie different?

  • Pomelo is richer in vitamin C, while apple pie is higher in iron, vitamin B2, vitamin B1, manganese, and vitamin B3.
  • Pomelo covers your daily need for vitamin C, 64% more than apple pie.
  • Pomelo contains 3 times more potassium than apple pie. Pomelo contains 216mg of potassium, while apple pie contains 65mg.
  • Pomelo is lower in sodium.
  • Pomelo has a higher glycemic index (78) than apple pie (41).

Pummelo, raw and Pie, apple, commercially prepared, unenriched flour types were used in this article.

Infographic

Pomelo vs Apple pie 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.
Pomelo
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more PotassiumPotassium +232.3%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +175%
Contains more IronIron +1000%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +41.2%
Contains more ManganeseManganese +970.6%
~equal in Copper ~0.046mg
~equal in Selenium ~µg

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.
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%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin CVitamin C +1806.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B2Vitamin B2 +485.2%
Contains more Vitamin B3Vitamin B3 +410.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.038mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more WaterWater +70.7%
Contains more ProteinProtein +150%
Contains more FatsFats +27400%
Contains more CarbsCarbs +253.4%
Contains more OtherOther +87.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Apple pie
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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pomelo Apple pie DV% diff.
Vitamin C 61mg 3.2mg 64%
Fats 0.04g 11g 17%
Saturated fat 3.797g 17%
Polyunsaturated fat 2.198g 15%
Iron 0.11mg 1.21mg 14%
Sodium 1mg 266mg 12%
Monounsaturated fat 4.388g 11%
Calories 38kcal 237kcal 10%
Vitamin B2 0.027mg 0.158mg 10%
Carbs 9.62g 34g 8%
Vitamin B1 0.034mg 0.134mg 8%
Manganese 0.017mg 0.182mg 7%
Vitamin B3 0.22mg 1.123mg 6%
Potassium 216mg 65mg 4%
Vitamin A 0µg 29µg 3%
Protein 0.76g 1.9g 2%
Vitamin B5 0.119mg 2%
Fiber 1g 1.6g 2%
Zinc 0.08mg 0.16mg 1%
Phosphorus 17mg 24mg 1%
Calcium 4mg 11mg 1%
Folate 4µg 1%
Net carbs 8.62g 32.4g N/A
Magnesium 6mg 7mg 0%
Copper 0.048mg 0.046mg 0%
Vitamin B6 0.036mg 0.038mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.026mg 0%
Threonine 0.054mg 0%
Isoleucine 0.073mg 0%
Leucine 0.129mg 0%
Lysine 0.07mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.088mg 0%
Valine 0.084mg 0%
Histidine 0.038mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Apple pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Pomelo
10%
Apple pie
Minerals Daily Need Coverage Score
6%
Pomelo
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 265mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 3.797g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 37)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $0.3)
Which food is richer in minerals?
Apple pie
Apple pie is relatively richer in minerals
Which food is richer in vitamins?
Apple pie
Apple pie is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.