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  6. Pomelo vs. Kiwifruit

Pomelo vs. Kiwifruit — In-Depth Nutrition Comparison

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Summary of differences between Pomelo and Kiwifruit

  • Pomelo has less Vitamin C, Copper, and Fiber than Kiwifruit.
  • Kiwifruit covers your daily need of Vitamin C 35% more than Pomelo.

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

Infographic

Pomelo vs Kiwifruit 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
1
:
9
Kiwifruit
Kiwifruit
Contains less Sodium -66.7%
Contains more Calcium +750%
Contains more Iron +181.8%
Contains more Magnesium +183.3%
Contains more Phosphorus +100%
Contains more Potassium +44.4%
Contains more Zinc +75%
Contains more Copper +170.8%
Contains more Manganese +476.5%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains less Sodium -66.7%
Contains more Calcium +750%
Contains more Iron +181.8%
Contains more Magnesium +183.3%
Contains more Phosphorus +100%
Contains more Potassium +44.4%
Contains more Zinc +75%
Contains more Copper +170.8%
Contains more Manganese +476.5%

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
2
:
9
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +25.9%
Contains more Vitamin A +987.5%
Contains more Vitamin C +52%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +75%
Equal in Vitamin B2 - 0.025
Pomelo
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +25.9%
Contains more Vitamin A +987.5%
Contains more Vitamin C +52%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +75%
Equal in Vitamin B2 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +50%
Contains more Fats +1200%
Contains more Carbs +52.4%
Contains more Other +27.1%
Equal in Water - 83.07
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +50%
Contains more Fats +1200%
Contains more Carbs +52.4%
Contains more Other +27.1%
Equal in Water - 83.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Kiwifruit
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 Kiwifruit Opinion
Net carbs 8.62g 11.66g Kiwifruit
Protein 0.76g 1.14g Kiwifruit
Fats 0.04g 0.52g Kiwifruit
Carbs 9.62g 14.66g Kiwifruit
Calories 38kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g Pomelo
Fiber 1g 3g Kiwifruit
Calcium 4mg 34mg Kiwifruit
Iron 0.11mg 0.31mg Kiwifruit
Magnesium 6mg 17mg Kiwifruit
Phosphorus 17mg 34mg Kiwifruit
Potassium 216mg 312mg Kiwifruit
Sodium 1mg 3mg Pomelo
Zinc 0.08mg 0.14mg Kiwifruit
Copper 0.048mg 0.13mg Kiwifruit
Manganese 0.017mg 0.098mg Kiwifruit
Selenium 0.2µg Kiwifruit
Vitamin A 8IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 61mg 92.7mg Kiwifruit
Vitamin B1 0.034mg 0.027mg Pomelo
Vitamin B2 0.027mg 0.025mg Pomelo
Vitamin B3 0.22mg 0.341mg Kiwifruit
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.036mg 0.063mg Kiwifruit
Folate 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Pomelo
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Kiwifruit
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
19%
Pomelo
42%
Kiwifruit
Minerals Daily Need Coverage Score
6%
Pomelo
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.