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Pomelo vs. Cranberry — In-Depth Nutrition Comparison

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Summary of differences between Pomelo and Cranberry

  • Pomelo has more Vitamin C, however, Cranberry is higher in Manganese, and Fiber.
  • Pomelo covers your daily need of Vitamin C 52% more than Cranberry.
  • Pomelo has 3 times more Potassium than Cranberry. While Pomelo has 216mg of Potassium, Cranberry has only 80mg.

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

Infographic

Pomelo vs Cranberry 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.
Contains more Phosphorus +54.5%
Contains more Potassium +170%
Contains less Sodium -50%
Contains more Calcium +100%
Contains more Iron +109.1%
Contains more Zinc +12.5%
Contains more Copper +16.7%
Contains more Manganese +1470.6%
Equal in Magnesium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Phosphorus +54.5%
Contains more Potassium +170%
Contains less Sodium -50%
Contains more Calcium +100%
Contains more Iron +109.1%
Contains more Zinc +12.5%
Contains more Copper +16.7%
Contains more Manganese +1470.6%
Equal in Magnesium - 6

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
4
:
Contains more Vitamin C +335.7%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +117.8%
Contains more Vitamin A +687.5%
Contains more Vitamin B6 +58.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin C +335.7%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +117.8%
Contains more Vitamin A +687.5%
Contains more Vitamin B6 +58.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +65.2%
Contains more Other +300%
Contains more Fats +225%
Contains more Carbs +24.4%
Equal in Water - 87.32
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +65.2%
Contains more Other +300%
Contains more Fats +225%
Contains more Carbs +24.4%
Equal in Water - 87.32

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Cranberry
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomelo Cranberry Opinion
Net carbs 8.62g 8.37g Pomelo
Protein 0.76g 0.46g Pomelo
Fats 0.04g 0.13g Cranberry
Carbs 9.62g 11.97g Cranberry
Calories 38kcal 46kcal Cranberry
Fructose 0.67g Cranberry
Sugar 4.27g Pomelo
Fiber 1g 3.6g Cranberry
Calcium 4mg 8mg Cranberry
Iron 0.11mg 0.23mg Cranberry
Magnesium 6mg 6mg
Phosphorus 17mg 11mg Pomelo
Potassium 216mg 80mg Pomelo
Sodium 1mg 2mg Pomelo
Zinc 0.08mg 0.09mg Cranberry
Copper 0.048mg 0.056mg Cranberry
Manganese 0.017mg 0.267mg Cranberry
Selenium 0.1µg Cranberry
Vitamin A 8IU 63IU Cranberry
Vitamin A RAE 0µg 3µg Cranberry
Vitamin E 1.32mg Cranberry
Vitamin C 61mg 14mg Pomelo
Vitamin B1 0.034mg 0.012mg Pomelo
Vitamin B2 0.027mg 0.02mg Pomelo
Vitamin B3 0.22mg 0.101mg Pomelo
Vitamin B5 0.295mg Cranberry
Vitamin B6 0.036mg 0.057mg Cranberry
Folate 1µg Cranberry
Vitamin K 5µg Cranberry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.008g Pomelo
Monounsaturated Fat 0.018g Cranberry
Polyunsaturated fat 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Pomelo
11%
Cranberry
Minerals Daily Need Coverage Score
6%
Pomelo
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 4.27g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Cranberry
Cranberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.