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Pomelo vs Currant - In-Depth Nutrition Comparison

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How are Pomelo and Currant different?

  • Pomelo is higher in Vitamin C, however Currant is richer in Fiber, Iron, Manganese, and Copper.
  • Daily need coverage for Vitamin C from Pomelo is 22% higher.

Pummelo, raw and Currants, red and white, raw are the varieties used in this article.

Infographic

Pomelo vs Currant 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
Pomelo
0
:
Contains more Calcium +725%
Contains more Iron +809.1%
Contains more Magnesium +116.7%
Contains more Phosphorus +158.8%
Contains more Potassium +27.3%
Contains more Zinc +187.5%
Contains more Copper +122.9%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains more Calcium +725%
Contains more Iron +809.1%
Contains more Magnesium +116.7%
Contains more Phosphorus +158.8%
Contains more Potassium +27.3%
Contains more Zinc +187.5%
Contains more Copper +122.9%
Equal in Sodium - 1

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
2
:
Contains more Vitamin C +48.8%
Contains more Vitamin B3 +120%
Contains more Vitamin A +425%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +94.4%
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 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin C +48.8%
Contains more Vitamin B3 +120%
Contains more Vitamin A +425%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +85.2%
Contains more Vitamin B6 +94.4%

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

All nutrients comparison - raw data values

Nutrient Pomelo Currant Opinion
Net carbs 8.62g 9.5g Currant
Protein 0.76g 1.4g Currant
Fats 0.04g 0.2g Currant
Carbs 9.62g 13.8g Currant
Calories 38kcal 56kcal Currant
Starch g g
Fructose g 3.53g Currant
Sugar g 7.37g Pomelo
Fiber 1g 4.3g Currant
Calcium 4mg 33mg Currant
Iron 0.11mg 1mg Currant
Magnesium 6mg 13mg Currant
Phosphorus 17mg 44mg Currant
Potassium 216mg 275mg Currant
Sodium 1mg 1mg
Zinc 0.08mg 0.23mg Currant
Copper 0.048mg 0.107mg Currant
Vitamin A 8IU 42IU Currant
Vitamin E mg 0.1mg Currant
Vitamin D IU 0IU Currant
Vitamin D µg 0µg Currant
Vitamin C 61mg 41mg Pomelo
Vitamin B1 0.034mg 0.04mg Currant
Vitamin B2 0.027mg 0.05mg Currant
Vitamin B3 0.22mg 0.1mg Pomelo
Vitamin B5 mg 0.064mg Currant
Vitamin B6 0.036mg 0.07mg Currant
Folate µg 8µg Currant
Vitamin B12 0µg 0µg
Vitamin K µg 11µg Currant
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 0mg
Trans Fat 0g 0g
Saturated Fat g 0.017g Pomelo
Monounsaturated Fat g 0.028g Currant
Polyunsaturated fat g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Currant
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
18
Currant
Mineral Summary Score
7
Pomelo
18
Currant

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%
Currant
Carbohydrates
10%
Pomelo
14%
Currant
Fats
0%
Pomelo
1%
Currant

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 7.37g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food is richer in vitamins?
Currant
Currant is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.