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Pomelo vs. Plantain — In-Depth Nutrition Comparison

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Summary of differences between pomelo and plantains

  • Pomelo has more vitamin C; however, plantains are higher in vitamin B6, potassium, magnesium, iron, and fiber.
  • Pomelo covers your daily need for vitamin C, 56% more than plantains.
  • The glycemic index of pomelo is higher.

These are the specific foods used in this comparison Pummelo, raw and Plantains, cooked.

Infographic

Pomelo vs Plantain 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
3
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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +115.3%
Contains more IronIron +427.3%
Contains more CopperCopper +37.5%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +64.7%

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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin CVitamin C +459.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B3Vitamin B3 +243.6%
Contains more Vitamin B6Vitamin B6 +566.7%
~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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more WaterWater +32.4%
Contains more FatsFats +350%
Contains more CarbsCarbs +223.8%
Contains more OtherOther +20.8%
~equal in Protein ~0.79g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Plantain DV% diff.
Vitamin C 61mg 10.9mg 56%
Vitamin B6 0.036mg 0.24mg 16%
Folate 26µg 7%
Carbs 9.62g 31.15g 7%
Potassium 216mg 465mg 7%
Iron 0.11mg 0.58mg 6%
Magnesium 6mg 32mg 6%
Vitamin A 0µg 45µg 5%
Vitamin B5 0.233mg 5%
Fiber 1g 2.3g 5%
Calories 38kcal 116kcal 4%
Selenium 1.4µg 3%
Vitamin B3 0.22mg 0.756mg 3%
Copper 0.048mg 0.066mg 2%
Phosphorus 17mg 28mg 2%
Choline 12.7mg 2%
Vitamin B2 0.027mg 0.052mg 2%
Vitamin K 0.7µg 1%
Vitamin B1 0.034mg 0.046mg 1%
Manganese 0.017mg 1%
Vitamin E 0.13mg 1%
Protein 0.76g 0.79g 0%
Fats 0.04g 0.18g 0%
Net carbs 8.62g 28.85g N/A
Calcium 4mg 2mg 0%
Sugar 14g N/A
Zinc 0.08mg 0.13mg 0%
Sodium 1mg 5mg 0%
Saturated fat 0.069g 0%
Monounsaturated fat 0.015g 0%
Polyunsaturated fat 0.033g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Plantain
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
15%
Plantain
Minerals Daily Need Coverage Score
6%
Pomelo
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.069g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 41)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.