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Pomelo vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between pomelo and cranberry bean raw

  • Pomelo is richer in vitamin C, yet cranberry bean raw is richer in fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, potassium, and zinc.
  • Daily need coverage for fiber for cranberry bean raw is 95% higher.
  • Cranberry bean raw has a lower glycemic index than pomelo.

Food types used in this article are Pummelo, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pomelo vs Cranberry bean raw 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
1
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +2500%
Contains more CalciumCalcium +3075%
Contains more PotassiumPotassium +516.7%
Contains more IronIron +4445.5%
Contains more CopperCopper +1554.2%
Contains more ZincZinc +4437.5%
Contains more PhosphorusPhosphorus +2088.2%
Contains more ManganeseManganese +5311.8%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2097.1%
Contains more Vitamin B2Vitamin B2 +688.9%
Contains more Vitamin B3Vitamin B3 +561.4%
Contains more Vitamin B6Vitamin B6 +758.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +619.1%
Contains more ProteinProtein +2930.3%
Contains more FatsFats +2975%
Contains more CarbsCarbs +524.2%
Contains more OtherOther +587.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Cranberry bean raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index 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 Cranberry bean raw DV% diff.
Folate 604µg 151%
Fiber 1g 24.7g 95%
Copper 0.048mg 0.794mg 83%
Vitamin C 61mg 0mg 68%
Iron 0.11mg 5mg 61%
Vitamin B1 0.034mg 0.747mg 59%
Phosphorus 17mg 372mg 51%
Protein 0.76g 23.03g 45%
Manganese 0.017mg 0.92mg 39%
Magnesium 6mg 156mg 36%
Potassium 216mg 1332mg 33%
Zinc 0.08mg 3.63mg 32%
Selenium 12.7µg 23%
Vitamin B6 0.036mg 0.309mg 21%
Carbs 9.62g 60.05g 17%
Vitamin B5 0.748mg 15%
Calories 38kcal 335kcal 15%
Vitamin B2 0.027mg 0.213mg 14%
Calcium 4mg 127mg 12%
Vitamin B3 0.22mg 1.455mg 8%
Polyunsaturated fat 0.527g 4%
Fats 0.04g 1.23g 2%
Saturated fat 0.316g 1%
Net carbs 8.62g 35.35g N/A
Sodium 1mg 6mg 0%
Monounsaturated fat 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
6%
Pomelo
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.316g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw 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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.