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Pomelo vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between pomelo and wheat Bread

  • Pomelo has more vitamin C; however, wheat Bread is richer in manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, copper, and calcium.
  • Pomelo covers your daily vitamin C needs 68% more than wheat Bread.
  • Pomelo contains less sodium.
  • Pomelo has a higher glycemic index. The glycemic index of pomelo is 78, while the glycemic index of wheat Bread is 60.

Specific food types used in this comparison are Pummelo, raw and Bread, wheat, toasted.

Infographic

Pomelo vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +4025%
Contains more IronIron +3618.2%
Contains more CopperCopper +312.5%
Contains more ZincZinc +1737.5%
Contains more PhosphorusPhosphorus +1005.9%
Contains more ManganeseManganese +8000%
~equal in Potassium ~223mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +30400%
Contains more Vitamin B1Vitamin B1 +1191.2%
Contains more Vitamin B2Vitamin B2 +1314.8%
Contains more Vitamin B3Vitamin B3 +2740.9%
Contains more Vitamin B6Vitamin B6 +325%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +267.7%
Contains more ProteinProtein +1605.3%
Contains more FatsFats +10575%
Contains more CarbsCarbs +479.7%
Contains more OtherOther +477.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Wheat Bread DV% diff.
Vitamin C 61mg 0.2mg 68%
Selenium 33.4µg 61%
Manganese 0.017mg 1.377mg 59%
Iron 0.11mg 4.09mg 50%
Vitamin B3 0.22mg 6.25mg 38%
Vitamin B1 0.034mg 0.439mg 34%
Vitamin B2 0.027mg 0.382mg 27%
Sodium 1mg 601mg 26%
Protein 0.76g 12.96g 24%
Phosphorus 17mg 188mg 24%
Folate 86µg 22%
Copper 0.048mg 0.198mg 17%
Calcium 4mg 165mg 16%
Carbs 9.62g 55.77g 15%
Fiber 1g 4.7g 15%
Calories 38kcal 313kcal 14%
Zinc 0.08mg 1.47mg 13%
Magnesium 6mg 59mg 13%
Polyunsaturated fat 1.72g 11%
Vitamin B5 0.456mg 9%
Vitamin B6 0.036mg 0.153mg 9%
Fats 0.04g 4.27g 7%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.989g 4%
Monounsaturated fat 1.019g 3%
Vitamin E 0.24mg 2%
Net carbs 8.62g 51.07g N/A
Potassium 216mg 223mg 0%
Sugar 6.42g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
6%
Pomelo
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.989g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.