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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" charts 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%
Contains more Manganese +994.1%
Equal in Sodium - 1
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 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
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%
Contains more Manganese +994.1%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
1
:
Contains more Protein +84.2%
Contains more Fats +400%
Contains more Carbs +43.5%
Contains more Other +35.4%
Equal in Water - 83.95
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Protein +84.2%
Contains more Fats +400%
Contains more Carbs +43.5%
Contains more Other +35.4%
Equal in Water - 83.95

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 3.53g Currant
Sugar 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
Manganese 0.017mg 0.186mg Currant
Selenium 0.6µg Currant
Vitamin A 8IU 42IU Currant
Vitamin A RAE 0µg 2µg Currant
Vitamin E 0.1mg 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 0.064mg Currant
Vitamin B6 0.036mg 0.07mg Currant
Folate 8µg Currant
Vitamin K 11µg Currant
Saturated Fat 0.017g Pomelo
Monounsaturated Fat 0.028g Currant
Polyunsaturated fat 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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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
18%
Currant
Minerals Daily Need Coverage Score
6%
Pomelo
17%
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

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. 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.