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Pomelo vs. Custard — In-Depth Nutrition Comparison

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A recap on differences between pomelo and custard

  • Pomelo has more vitamin C; however, custard is higher in vitamin B12, phosphorus, vitamin B2, and calcium.
  • Pomelo covers your daily vitamin C needs 68% more than custard.
  • The glycemic index of pomelo is higher.

Food varieties used in this article are Pummelo, raw and Egg custards, dry mix, prepared with whole milk.

Infographic

Pomelo vs Custard 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
3
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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more CopperCopper +60%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +142.9%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +3375%
Contains more IronIron +209.1%
Contains more ZincZinc +537.5%
Contains more PhosphorusPhosphorus +664.7%
~equal in Potassium ~207mg

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
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%
Custard
11
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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +60900%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +79.4%
Contains more Vitamin B2Vitamin B2 +714.8%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more WaterWater +21.3%
Contains more ProteinProtein +425%
Contains more FatsFats +9900%
Contains more CarbsCarbs +83%
Contains more OtherOther +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Custard
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pomelo Custard DV% diff.
Vitamin C 61mg 0.1mg 68%
Vitamin B12 0µg 0.52µg 22%
Cholesterol 0mg 51mg 17%
Phosphorus 17mg 130mg 16%
Vitamin B2 0.027mg 0.22mg 15%
Vitamin B5 0.699mg 14%
Calcium 4mg 139mg 14%
Selenium 6µg 11%
Saturated fat 2.032g 9%
Fats 0.04g 4g 6%
Vitamin D 47IU 6%
Protein 0.76g 3.99g 6%
Vitamin D 1.2µg 6%
Vitamin A 0µg 52µg 6%
Sodium 1mg 84mg 4%
Calories 38kcal 122kcal 4%
Zinc 0.08mg 0.51mg 4%
Fiber 1g 0g 4%
Monounsaturated fat 1.127g 3%
Iron 0.11mg 0.34mg 3%
Carbs 9.62g 17.6g 3%
Vitamin B6 0.036mg 0.064mg 2%
Polyunsaturated fat 0.312g 2%
Choline 11.8mg 2%
Copper 0.048mg 0.03mg 2%
Folate 9µg 2%
Magnesium 6mg 16mg 2%
Vitamin B1 0.034mg 0.061mg 2%
Vitamin B3 0.22mg 0.132mg 1%
Net carbs 8.62g 17.6g N/A
Potassium 216mg 207mg 0%
Sugar 4.82g N/A
Vitamin E 0.06mg 0%
Manganese 0.017mg 0.007mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.082mg 0%
Threonine 0.192mg 0%
Isoleucine 0.207mg 0%
Leucine 0.337mg 0%
Lysine 0.214mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.173mg 0%
Valine 0.233mg 0%
Histidine 0.092mg 0%
Omega-3 - DHA 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Custard
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Pomelo
19%
Custard
Minerals Daily Need Coverage Score
6%
Pomelo
21%
Custard

Comparison summary

Which food is lower in Cholesterol?
Pomelo
Pomelo is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 4.82g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 83mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 2.032g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Custard
Custard is relatively richer in minerals
Which food is richer in vitamins?
Custard
Custard is relatively richer in vitamins

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.