Pomelo vs. Figs — Health Impact and Nutrition Comparison

Macronutrients

Pomelo has a higher water content compared to figs. Pomelo provides 89% water, while figs have 79% water. Figs are significantly higher in carbs and fats, and slightly lower in proteins. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Pomelo

2

Protein: 0.76 g

Fats: 0.04 g

Carbs: 9.62 g

Water: 89.1 g

Other: 0.48 g

Figs

3

Protein: 0.75 g

Fats: 0.3 g

Carbs: 19.18 g

Water: 79.11 g

Other: 0.66 g

Contains more WaterWater

+12.6%

Contains more FatsFats	+650%
Contains more CarbsCarbs	+99.4%
Contains more OtherOther	+37.5%

~equal in Protein ~0.75g

Calories

Figs contain almost two times more calories per 100g. This serving of fings contains 74 kcal, whereas the same amount of pomelo provides 38 kcal.

Protein

Pomelo has slightly more protein than pomelo. However, the protein amounts in these plants are less than one gram, so they can be ignored. 

Fats

Being plant food products, figs and pomelo are bad sources of fats and contain less than 1g of fat. However, figs provide 7.5 times more fat compared to pomelo.

Carbohydrates

Figs have a higher carbohydrate content. 100g of figs contain 19.18g of carbs, of which 2.9g is dietary fiber and 16.28g are net carbs. Most of the net carbs of figs are sugars. 00g serving of pomelo contains 9.62g of carbohydrates, of which 1g is dietary fiber and 8.62g are net carbs. 

Vitamins

Figs are the winners in this category. They are richer in all vitamins, except vitamin C. Figs are almost 18 times higher in vitamin A compared to pomelo. They contain folate and vitamin K, which are absent in pomelo. Also, figs are higher in B-complex vitamins.

In contrast, pomelo is richer in vitamin C than figs. It contains 30.5 times more vitamin C, providing 61mg in a 100g serving, compared to 2mg in the same serving of figs. 

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

Figs

10

Contains more Vitamin CVitamin C

+2950%

Contains more Vitamin AVitamin A	+1675%
Contains more Vitamin B1Vitamin B1	+76.5%
Contains more Vitamin B2Vitamin B2	+85.2%
Contains more Vitamin B3Vitamin B3	+81.8%
Contains more Vitamin B6Vitamin B6	+213.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Figs are higher in most minerals than pomelo. They are richer in iron, copper, magnesium, zinc, and manganese. Figs are around 9 times richer in calcium. 

On the other hand, pomelo provides 3mg more phosphorus than figs. 

Both contain equal amounts of sodium and potassium. 

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

Figs

7

Contains more PhosphorusPhosphorus

+21.4%

Contains more MagnesiumMagnesium	+183.3%
Contains more CalciumCalcium	+775%
Contains more IronIron	+236.4%
Contains more CopperCopper	+45.8%
Contains more ZincZinc	+87.5%
Contains more ManganeseManganese	+652.9%

~equal in Potassium ~232mg

~equal in Sodium ~1mg

Oxalates

Although figs and pomelo are classified as low-oxalate foods, figs are higher in oxalates compared to pomelo.

The oxalate content of figs is equal to 21mg, while the oxalate content of pomelo is 0mg. 

Glycemic Index

Pomelo has a higher glycemic index (GI) than figs. Figs have a GI of 61. The glycemic index of pomelo equals 78. The glycemic index of figs falls in the medium category, while the GI of pomelo falls in the high category.

Glycemic Load

The glycemic load (GL) of figs is 5, while pomelo has a GL level of 13. The glycemic load of figs falls in the low category, while the GL of pomelo falls in the medium category.

Acidity

Figs have a PRAL value of -4.9, while pomelo has a PRAL value of -3.7, both being alkaline-forming fruits. 

Diabetes

Figs and pomelo both offer potential benefits for individuals managing diabetes. Figs, known for their natural sweetness, are rich in dietary fiber, which helps regulate blood sugar levels by slowing down the absorption of sugars in the bloodstream. Moreover, fig fruit extract containing abscisic acid showed beneficial effects on insulin resistance and blood glucose level management (1). Additionally, figs contain compounds like chlorogenic acid and quercetin, which have been studied for their potential anti-diabetic effects by improving insulin sensitivity and reducing inflammation (2) (3). 

On the other hand, pomelo is low in glycemic index and rich in vitamin C and antioxidants. Studies suggest that consuming pomelo may help lower blood sugar levels and improve insulin resistance, potentially reducing the risk of developing type 2 diabetes (4) (5). 

Digestive Health

Figs and pomelo both offer potential benefits for digestive health. The soluble and insoluble fiber content of figs aids in digestion by promoting regular bowel movements and preventing constipation along with bowel inflammation (6) (7). Additionally, figs contain natural enzymes that help break down food more efficiently in the digestive tract. Research suggests that figs may possess prebiotic properties, promoting the growth of beneficial bacteria in the gut, which can further support digestive health (8) (9). 

Pomelo, being rich in fiber and water, can also aid in digestion by adding bulk to stools and preventing constipation. Moreover, the presence of enzymes like bromelain in pomelo may assist in the breakdown of proteins, facilitating easier digestion (10). 

Cardiovascular Health 

Both fruits promote heart health with the different chemicals they provide. Figs contain antioxidants such as phenols and flavonoids, which have been shown to reduce inflammation and oxidative stress, thus lowering the risk of cardiovascular diseases (11). Furthermore, fig leaf extract can help lower cholesterol levels by binding to cholesterol in the digestive tract and aiding in its excretion from the body (12). However, dried fig consumption has not shown lowering effects on LDL cholesterol in a human study (13). 

Pomelo, being a citrus fruit, is also rich in antioxidants like vitamin C and flavonoids, which can help reduce inflammation and improve blood vessel function. Studies have indicated that regular consumption of citrus fruits like pomelo may be associated with a reduced risk of cardiovascular diseases such as heart attacks and strokes (14).