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Pomelo vs. Apple — In-Depth Nutrition Comparison

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How are pomelo and apples different?

  • Pomelo is richer in vitamin C, while apples are higher in fiber.
  • Pomelo covers your daily need for vitamin C, 63% more than apples.
  • Pomelo contains 2 times more potassium than apples. Pomelo contains 216mg of potassium, while apples contain 107mg.
  • Pomelo has a higher glycemic index (78) than apples (36).

Pummelo, raw and Apples, raw, with skin types were used in this article.

Infographic

Pomelo vs Apple 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
Pomelo
5
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%
Apple
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +101.9%
Contains more CopperCopper +77.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +54.5%
Contains more CalciumCalcium +50%
Contains more ManganeseManganese +105.9%
~equal in Iron ~0.12mg
~equal in Sodium ~1mg
~equal in Selenium ~0µg

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
Pomelo
3
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%
Apple
Apple
7
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +1226.1%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +141.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +13.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.026mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomelo Apple DV% diff.
Vitamin C 61mg 4.6mg 63%
Fructose 5.9g 7%
Fiber 1g 2.4g 6%
Potassium 216mg 107mg 3%
Vitamin K 2.2µg 2%
Copper 0.048mg 0.027mg 2%
Phosphorus 17mg 11mg 1%
Choline 3.4mg 1%
Folate 3µg 1%
Vitamin B5 0.061mg 1%
Vitamin B3 0.22mg 0.091mg 1%
Protein 0.76g 0.26g 1%
Manganese 0.017mg 0.035mg 1%
Vitamin E 0.18mg 1%
Calories 38kcal 52kcal 1%
Vitamin B1 0.034mg 0.017mg 1%
Carbs 9.62g 13.81g 1%
Fats 0.04g 0.17g 0%
Net carbs 8.62g 11.41g N/A
Magnesium 6mg 5mg 0%
Calcium 4mg 6mg 0%
Iron 0.11mg 0.12mg 0%
Sugar 10.39g N/A
Zinc 0.08mg 0.04mg 0%
Starch 0.05g 0%
Sodium 1mg 1mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B2 0.027mg 0.026mg 0%
Vitamin B6 0.036mg 0.041mg 0%
Saturated fat 0.028g 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.051g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
3
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +192.3%
Contains more OtherOther +140%
Contains more FatsFats +325%
Contains more CarbsCarbs +43.6%
~equal in Water ~85.56g

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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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.