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Pomelo vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between Pomelo and Dried fruit?

  • Pomelo is higher in Vitamin C, yet Dried fruit is higher in Copper, Iron, Potassium, Fiber, Vitamin A RAE, Vitamin B3, Manganese, Vitamin B6, and Phosphorus.
  • Pomelo's daily need coverage for Vitamin C is 67% more.

We used Pummelo, raw and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Pomelo vs Dried fruit 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.
Contains less Sodium -90%
Contains more Calcium +1275%
Contains more Iron +2318.2%
Contains more Magnesium +433.3%
Contains more Phosphorus +317.6%
Contains more Potassium +438%
Contains more Zinc +387.5%
Contains more Copper +614.6%
Contains more Manganese +1282.4%
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 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains less Sodium -90%
Contains more Calcium +1275%
Contains more Iron +2318.2%
Contains more Magnesium +433.3%
Contains more Phosphorus +317.6%
Contains more Potassium +438%
Contains more Zinc +387.5%
Contains more Copper +614.6%
Contains more Manganese +1282.4%

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 +6000%
Contains more Vitamin B1 +126.7%
Contains more Vitamin A +44950%
Contains more Vitamin B2 +174.1%
Contains more Vitamin B3 +1076.8%
Contains more Vitamin B6 +297.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Contains more Vitamin C +6000%
Contains more Vitamin B1 +126.7%
Contains more Vitamin A +44950%
Contains more Vitamin B2 +174.1%
Contains more Vitamin B3 +1076.8%
Contains more Vitamin B6 +297.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +188.4%
Contains more Protein +346.1%
Contains more Fats +1175%
Contains more Carbs +551.1%
Contains more Other +435.4%
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +188.4%
Contains more Protein +346.1%
Contains more Fats +1175%
Contains more Carbs +551.1%
Contains more Other +435.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Dried fruit
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pomelo Dried fruit Opinion
Net carbs 8.62g 55.34g Dried fruit
Protein 0.76g 3.39g Dried fruit
Fats 0.04g 0.51g Dried fruit
Carbs 9.62g 62.64g Dried fruit
Calories 38kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Pomelo
Fiber 1g 7.3g Dried fruit
Calcium 4mg 55mg Dried fruit
Iron 0.11mg 2.66mg Dried fruit
Magnesium 6mg 32mg Dried fruit
Phosphorus 17mg 71mg Dried fruit
Potassium 216mg 1162mg Dried fruit
Sodium 1mg 10mg Pomelo
Zinc 0.08mg 0.39mg Dried fruit
Copper 0.048mg 0.343mg Dried fruit
Manganese 0.017mg 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin A 8IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 61mg 1mg Pomelo
Vitamin B1 0.034mg 0.015mg Pomelo
Vitamin B2 0.027mg 0.074mg Dried fruit
Vitamin B3 0.22mg 2.589mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.036mg 0.143mg Dried fruit
Folate 10µg Dried fruit
Choline 13.9mg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g Pomelo
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Dried fruit
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
18%
Pomelo
36%
Dried fruit
Minerals Daily Need Coverage Score
6%
Pomelo
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 9mg)
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 - $1.7)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.