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  6. Pomelo vs. Juice

Pomelo vs. Juice — In-Depth Nutrition Comparison

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A recap on differences between pomelo and juice

  • Pomelo has more vitamin C and potassium; however, juice is higher in vitamin B6, vitamin B2, vitamin B3, and vitamin B1.
  • Pomelo covers your daily vitamin C needs 51% more than juice.
  • Juice contains 5 times less potassium than pomelo. Pomelo contains 216mg of potassium, while juice contains 42mg.
  • The glycemic index of pomelo is higher.

Food varieties used in this article are Pummelo, raw and Beverages, Orange juice drink.

Infographic

Pomelo vs Juice 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
Pomelo
8
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%
Juice
Juice
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +414.3%
Contains more CopperCopper +166.7%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +325%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +142.9%
~equal in Iron ~0.11mg
~equal in Selenium ~0µg

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
Pomelo
1
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%
Juice
Juice
8
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +306.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1017.6%
Contains more Vitamin B2Vitamin B2 +1492.6%
Contains more Vitamin B3Vitamin B3 +2172.7%
Contains more Vitamin B6Vitamin B6 +1288.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pomelo Juice DV% diff.
Vitamin C 61mg 15mg 51%
Vitamin B6 0.036mg 0.5mg 36%
Vitamin B2 0.027mg 0.43mg 31%
Vitamin B3 0.22mg 5mg 30%
Vitamin B1 0.034mg 0.38mg 29%
Potassium 216mg 42mg 5%
Copper 0.048mg 0.018mg 3%
Fiber 1g 0.2g 3%
Phosphorus 17mg 4mg 2%
Calories 38kcal 54kcal 1%
Folate 4µg 1%
Vitamin B5 0.06mg 1%
Zinc 0.08mg 0.02mg 1%
Magnesium 6mg 3mg 1%
Protein 0.76g 0.2g 1%
Carbs 9.62g 13.41g 1%
Fats 0.04g 0g 0%
Net carbs 8.62g 13.21g N/A
Calcium 4mg 2mg 0%
Iron 0.11mg 0.11mg 0%
Sugar 9.36g N/A
Sodium 1mg 2mg 0%
Vitamin A 0µg 2µg 0%
Vitamin E 0.02mg 0%
Manganese 0.017mg 0.007mg 0%
Monounsaturated fat 0.01g 0%
Polyunsaturated fat 0.01g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
4
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +280%
Contains more FatsFats +∞%
Contains more OtherOther +152.6%
Contains more CarbsCarbs +39.4%
~equal in Water ~86.2g

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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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.