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  6. Pomelo vs. Cranberries

Pomelo vs. Cranberries — In-Depth Nutrition Comparison

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A recap on the differences between pomelo and cranberries

  • Cranberries have less vitamin C.
  • Pomelo covers your daily vitamin C needs 44% more than cranberries.
  • The glycemic index of pomelo is higher.

Food varieties used in this article are Pummelo, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Pomelo vs Cranberries 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
Pomelo
5
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 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +550%
Contains more IronIron +263.6%
Contains more PhosphorusPhosphorus +23.5%
~equal in Selenium ~µg

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
Pomelo
3
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 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +190.5%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B2Vitamin B2 +196.3%
Contains more Vitamin B3Vitamin B3 +81.8%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Folate ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pomelo Cranberries DV% diff.
Vitamin C 61mg 21mg 44%
Potassium 216mg 6%
Copper 0.048mg 5%
Fiber 1g 4%
Vitamin B2 0.027mg 0.08mg 4%
Iron 0.11mg 0.4mg 4%
Vitamin B6 0.036mg 3%
Calcium 4mg 26mg 2%
Magnesium 6mg 1%
Carbs 9.62g 12.2g 1%
Protein 0.76g 0.4g 1%
Zinc 0.08mg 1%
Phosphorus 17mg 21mg 1%
Manganese 0.017mg 1%
Vitamin B1 0.034mg 0.02mg 1%
Fats 0.04g 0.5g 1%
Vitamin B3 0.22mg 0.4mg 1%
Calories 38kcal 55kcal 1%
Net carbs 8.62g 12.2g N/A
Sodium 1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
3
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: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more ProteinProtein +90%
Contains more OtherOther +140%
Contains more FatsFats +1150%
Contains more CarbsCarbs +26.8%
~equal in Water ~86.7g

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.