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Pomelo vs Grapefruit - In-Depth Nutrition Comparison

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What are the differences between Pomelo and Grapefruit?

  • Pomelo is higher in Vitamin C, yet Grapefruit is higher in Vitamin A RAE.
  • Pomelo's daily need coverage for Vitamin C is 33% more.
  • Pomelo has 2 times more Potassium than Grapefruit. While Pomelo has 216mg of Potassium, Grapefruit has only 135mg.

We used Pummelo, raw and Grapefruit, raw, pink and red, all areas types in this article.

Infographic

Pomelo vs Grapefruit 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
Contains more Iron +37.5%
Contains more Potassium +60%
Contains more Zinc +14.3%
Contains more Copper +50%
Contains more Calcium +450%
Contains more Magnesium +50%
Contains less Sodium -100%
Equal in Phosphorus - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Contains more Iron +37.5%
Contains more Potassium +60%
Contains more Zinc +14.3%
Contains more Copper +50%
Contains more Calcium +450%
Contains more Magnesium +50%
Contains less Sodium -100%
Equal in Phosphorus - 18

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 +95.5%
Contains more Vitamin A +14275%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +47.2%
Equal in Vitamin B3 - 0.204
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 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin C +95.5%
Contains more Vitamin A +14275%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +14.8%
Contains more Vitamin B6 +47.2%
Equal in Vitamin B3 - 0.204

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

All nutrients comparison - raw data values

Nutrient Pomelo Grapefruit Opinion
Net carbs 8.62g 9.06g Grapefruit
Protein 0.76g 0.77g Grapefruit
Fats 0.04g 0.14g Grapefruit
Carbs 9.62g 10.66g Grapefruit
Calories 38kcal 42kcal Grapefruit
Starch g 0g Grapefruit
Fructose g 1.77g Grapefruit
Sugar g 6.89g Pomelo
Fiber 1g 1.6g Grapefruit
Calcium 4mg 22mg Grapefruit
Iron 0.11mg 0.08mg Pomelo
Magnesium 6mg 9mg Grapefruit
Phosphorus 17mg 18mg Grapefruit
Potassium 216mg 135mg Pomelo
Sodium 1mg 0mg Grapefruit
Zinc 0.08mg 0.07mg Pomelo
Copper 0.048mg 0.032mg Pomelo
Vitamin A 8IU 1150IU Grapefruit
Vitamin E mg 0.13mg Grapefruit
Vitamin D IU 0IU Grapefruit
Vitamin D µg 0µg Grapefruit
Vitamin C 61mg 31.2mg Pomelo
Vitamin B1 0.034mg 0.043mg Grapefruit
Vitamin B2 0.027mg 0.031mg Grapefruit
Vitamin B3 0.22mg 0.204mg Pomelo
Vitamin B5 mg 0.262mg Grapefruit
Vitamin B6 0.036mg 0.053mg Grapefruit
Folate µg 13µg Grapefruit
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Grapefruit
Tryptophan mg 0.008mg Grapefruit
Threonine mg 0.013mg Grapefruit
Isoleucine mg 0.008mg Grapefruit
Leucine mg 0.015mg Grapefruit
Lysine mg 0.019mg Grapefruit
Methionine mg 0.007mg Grapefruit
Phenylalanine mg 0.013mg Grapefruit
Valine mg 0.015mg Grapefruit
Histidine mg 0.008mg Grapefruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.021g Pomelo
Monounsaturated Fat g 0.02g Grapefruit
Polyunsaturated fat g 0.036g Grapefruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Grapefruit
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
20
Grapefruit
Mineral Summary Score
7
Pomelo
6
Grapefruit

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
5%
Grapefruit
Carbohydrates
10%
Pomelo
11%
Grapefruit
Fats
0%
Pomelo
1%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 6.89g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.021g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Grapefruit
Grapefruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.