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Pomelo vs. Elderberry — In-Depth Nutrition Comparison

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Summary of differences between Pomelo and Elderberry

  • Pomelo has more Vitamin C, however, Elderberry is higher in Fiber, Iron, and Vitamin B6.
  • Pomelo covers your daily need of Vitamin C 28% more than Elderberry.

These are the specific foods used in this comparison Pummelo, raw and Elderberries, raw.

Infographic

Pomelo vs Elderberry 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 more Magnesium +20%
Contains less Sodium -83.3%
Contains more Calcium +850%
Contains more Iron +1354.5%
Contains more Phosphorus +129.4%
Contains more Potassium +29.6%
Contains more Zinc +37.5%
Contains more Copper +27.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1.2% 4.1% 4.3% 7.3% 19% 0.13% 2.2% 16% 2.2% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 60% 3.6% 17% 25% 0.78% 3% 20% 0% 3.3%
Contains more Magnesium +20%
Contains less Sodium -83.3%
Contains more Calcium +850%
Contains more Iron +1354.5%
Contains more Phosphorus +129.4%
Contains more Potassium +29.6%
Contains more Zinc +37.5%
Contains more Copper +27.1%

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
1
:
Contains more Vitamin C +69.4%
Contains more Vitamin A +7400%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B6 +538.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.48% 0% 0% 203% 8.5% 6.2% 4.1% 0% 8.3% 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 36% 0% 0% 120% 18% 14% 9.4% 8.4% 53% 4.5% 0% 0% 0%
Contains more Vitamin C +69.4%
Contains more Vitamin A +7400%
Contains more Vitamin B1 +105.9%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B6 +538.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.2%
Contains more Water +11.7%
Contains more Fats +1150%
Contains more Carbs +91.3%
Contains more Other +33.3%
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +15.2%
Contains more Water +11.7%
Contains more Fats +1150%
Contains more Carbs +91.3%
Contains more Other +33.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Elderberry Opinion
Net carbs 8.62g 11.4g Elderberry
Protein 0.76g 0.66g Pomelo
Fats 0.04g 0.5g Elderberry
Carbs 9.62g 18.4g Elderberry
Calories 38kcal 73kcal Elderberry
Fiber 1g 7g Elderberry
Calcium 4mg 38mg Elderberry
Iron 0.11mg 1.6mg Elderberry
Magnesium 6mg 5mg Pomelo
Phosphorus 17mg 39mg Elderberry
Potassium 216mg 280mg Elderberry
Sodium 1mg 6mg Pomelo
Zinc 0.08mg 0.11mg Elderberry
Copper 0.048mg 0.061mg Elderberry
Manganese 0.017mg Pomelo
Selenium 0.6µg Elderberry
Vitamin A 8IU 600IU Elderberry
Vitamin A RAE 0µg 30µg Elderberry
Vitamin C 61mg 36mg Pomelo
Vitamin B1 0.034mg 0.07mg Elderberry
Vitamin B2 0.027mg 0.06mg Elderberry
Vitamin B3 0.22mg 0.5mg Elderberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.036mg 0.23mg Elderberry
Folate 6µg Elderberry
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.023g Pomelo
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Elderberry
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
20%
Elderberry
Minerals Daily Need Coverage Score
6%
Pomelo
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 78)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.