Pomelo vs. Coconut — In-Depth Nutrition Comparison

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How are pomelo and coconut different?

Pomelo is higher in vitamin C; however, coconut is richer in manganese, copper, fiber, iron, phosphorus, zinc, and magnesium.
Daily need coverage for manganese for coconut is 64% higher.
Pomelo contains 18 times more vitamin C than coconut. While pomelo contains 61mg of vitamin C, coconut contains only 3.3mg.
Coconut has a lower glycemic index (59) than pomelo (78).

Pummelo, raw and Nuts, coconut meat, raw are the varieties used in this article.

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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

Coconut

Contains less SodiumSodium

-95%

Contains more MagnesiumMagnesium	+433.3%
Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+64.8%
Contains more IronIron	+2109.1%
Contains more CopperCopper	+806.3%
Contains more ZincZinc	+1275%
Contains more PhosphorusPhosphorus	+564.7%
Contains more ManganeseManganese	+8723.5%

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

Coconut

Contains more Vitamin CVitamin C	+1748.5%
Contains more Vitamin B2Vitamin B2	+35%

Contains more Vitamin B1Vitamin B1	+94.1%
Contains more Vitamin B3Vitamin B3	+145.5%
Contains more Vitamin B6Vitamin B6	+50%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat		29.698g	135%
Vitamin C	61mg	3.3mg	64%
Manganese	0.017mg	1.5mg	64%
Fats	0.04g	33.49g	51%
Copper	0.048mg	0.435mg	43%
Fiber	1g	9g	32%
Iron	0.11mg	2.43mg	29%
Selenium		10.1µg	18%
Calories	38kcal	354kcal	16%
Phosphorus	17mg	113mg	14%
Zinc	0.08mg	1.1mg	9%
Folate		26µg	7%
Magnesium	6mg	32mg	6%
Vitamin B5		0.3mg	6%
Protein	0.76g	3.33g	5%
Potassium	216mg	356mg	4%
Monounsaturated fat		1.425g	4%
Vitamin B1	0.034mg	0.066mg	3%
Carbs	9.62g	15.23g	2%
Vitamin E		0.24mg	2%
Vitamin B3	0.22mg	0.54mg	2%
Choline		12.1mg	2%
Polyunsaturated fat		0.366g	2%
Calcium	4mg	14mg	1%
Sodium	1mg	20mg	1%
Vitamin B2	0.027mg	0.02mg	1%
Vitamin B6	0.036mg	0.054mg	1%
Protein per 100 calories	2g	0.94g	N/A
Calories per 10 g protein	500kcal	1063kcal	N/A
Weight per 100 calories	263g	28g	N/A
Unsaturated / Saturated Fat ratio		0.06	N/A
Net carbs	8.62g	6.23g	N/A
Sugar		6.23g	N/A
Vitamin K		0.2µg	0%
Tryptophan		0.039mg	0%
Threonine		0.121mg	0%
Isoleucine		0.131mg	0%
Leucine		0.247mg	0%
Lysine		0.147mg	0%
Methionine		0.062mg	0%
Phenylalanine		0.169mg	0%
Valine		0.202mg	0%
Histidine		0.077mg	0%