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Pomelo vs Cranberry - In-Depth Nutrition Comparison

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A recap on differences between Pomelo and Cranberry

  • Cranberry has less Vitamin C.
  • Pomelo covers your daily Vitamin C needs 44% more than Cranberry.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +550%
Contains more Iron +263.6%
Contains more Phosphorus +23.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +550%
Contains more Iron +263.6%
Contains more Phosphorus +23.5%

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
4
:
Contains more Vitamin C +190.5%
Contains more Vitamin B1 +70%
Contains more Vitamin A +1025%
Contains more Vitamin B2 +196.3%
Contains more Vitamin B3 +81.8%
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 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +190.5%
Contains more Vitamin B1 +70%
Contains more Vitamin A +1025%
Contains more Vitamin B2 +196.3%
Contains more Vitamin B3 +81.8%

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 Cranberry
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Saturated Fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomelo Cranberry Opinion
Net carbs 8.62g 12.2g Cranberry
Protein 0.76g 0.4g Pomelo
Fats 0.04g 0.5g Cranberry
Carbs 9.62g 12.2g Cranberry
Calories 38kcal 55kcal Cranberry
Starch g g
Fructose g g
Sugar g g
Fiber 1g g Pomelo
Calcium 4mg 26mg Cranberry
Iron 0.11mg 0.4mg Cranberry
Magnesium 6mg mg Pomelo
Phosphorus 17mg 21mg Cranberry
Potassium 216mg mg Pomelo
Sodium 1mg mg Cranberry
Zinc 0.08mg mg Pomelo
Copper 0.048mg mg Pomelo
Vitamin A 8IU 90IU Cranberry
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 61mg 21mg Pomelo
Vitamin B1 0.034mg 0.02mg Pomelo
Vitamin B2 0.027mg 0.08mg Cranberry
Vitamin B3 0.22mg 0.4mg Cranberry
Vitamin B5 mg mg
Vitamin B6 0.036mg mg Pomelo
Folate µg µg
Vitamin B12 0µg µg Pomelo
Vitamin K µg µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g

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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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
9
Cranberry
Mineral Summary Score
7
Pomelo
4
Cranberry

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
2%
Cranberry
Carbohydrates
10%
Pomelo
12%
Cranberry
Fats
0%
Pomelo
2%
Cranberry

Comparison summary

Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in minerals?
?
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.
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

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. Cranberry - 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.