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Pomelo vs Cooking plantain - In-Depth Nutrition Comparison

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Important differences between Pomelo and Cooking plantain

  • Pomelo has more Vitamin C, however Cooking plantain has more Vitamin B6, Potassium, Magnesium, Vitamin A, Iron, and Fiber.
  • Pomelo's daily need coverage for Vitamin C is 47% more.

The food varieties used in the comparison are Pummelo, raw and Plantains, raw.

Infographic

Pomelo vs Cooking 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +33.3%
Contains less Sodium -75%
Contains more Iron +445.5%
Contains more Potassium +131%
Contains more Magnesium +516.7%
Contains more Copper +68.8%
Contains more Zinc +75%
Contains more Phosphorus +100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Calcium +33.3%
Contains less Sodium -75%
Contains more Iron +445.5%
Contains more Potassium +131%
Contains more Magnesium +516.7%
Contains more Copper +68.8%
Contains more Zinc +75%
Contains more Phosphorus +100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pomelo
1
:
Contains more Vitamin C +231.5%
Contains more Vitamin A +13987.5%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B6 +730.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin C +231.5%
Contains more Vitamin A +13987.5%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B6 +730.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomelo Cooking 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 Cooking plantain Opinion
Calories 38kcal 122kcal Cooking plantain
Protein 0.76g 1.3g Cooking plantain
Fats 0.04g 0.37g Cooking plantain
Vitamin C 61mg 18.4mg Pomelo
Net carbs 8.62g 29.59g Cooking plantain
Carbs 9.62g 31.89g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D IU 0IU Cooking plantain
Iron 0.11mg 0.6mg Cooking plantain
Calcium 4mg 3mg Pomelo
Potassium 216mg 499mg Cooking plantain
Magnesium 6mg 37mg Cooking plantain
Sugar g 15g Pomelo
Fiber 1g 2.3g Cooking plantain
Copper 0.048mg 0.081mg Cooking plantain
Zinc 0.08mg 0.14mg Cooking plantain
Starch g g
Phosphorus 17mg 34mg Cooking plantain
Sodium 1mg 4mg Pomelo
Vitamin A 8IU 1127IU Cooking plantain
Vitamin E mg 0.14mg Cooking plantain
Vitamin D µg 0µg Cooking plantain
Vitamin B1 0.034mg 0.052mg Cooking plantain
Vitamin B2 0.027mg 0.054mg Cooking plantain
Vitamin B3 0.22mg 0.686mg Cooking plantain
Vitamin B5 mg 0.26mg Cooking plantain
Vitamin B6 0.036mg 0.299mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K µg 0.7µg Cooking plantain
Folate µg 22µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat g 0.143g Pomelo
Monounsaturated Fat g 0.032g Cooking plantain
Polyunsaturated fat g 0.069g Cooking plantain
Tryptophan mg 0.015mg Cooking plantain
Threonine mg 0.034mg Cooking plantain
Isoleucine mg 0.036mg Cooking plantain
Leucine mg 0.059mg Cooking plantain
Lysine mg 0.06mg Cooking plantain
Methionine mg 0.017mg Cooking plantain
Phenylalanine mg 0.044mg Cooking plantain
Valine mg 0.046mg Cooking plantain
Histidine mg 0.064mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Cooking plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Pomelo
23
Cooking plantain
Mineral Summary Score
7
Pomelo
17
Cooking plantain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Pomelo
8%
Cooking plantain
Carbohydrates
10%
Pomelo
32%
Cooking plantain
Fats
0%
Pomelo
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 41)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.