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Pomelo vs. Mango — In-Depth Nutrition Comparison

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Differences between Pomelo and Mango

  • Pomelo has more Vitamin C, while Mango has more Copper, Vitamin B6, and Vitamin A RAE.
  • Pomelo's daily need coverage for Vitamin C is 27% higher.

The food types used in this comparison are Pummelo, raw and Mangos, raw.

Infographic

Pomelo vs Mango 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
2
:
7
Mango
Contains more Phosphorus +21.4%
Contains more Potassium +28.6%
Contains more Calcium +175%
Contains more Iron +45.5%
Contains more Magnesium +66.7%
Contains more Zinc +12.5%
Contains more Copper +131.3%
Contains more Manganese +270.6%
Equal in Sodium - 1
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 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Phosphorus +21.4%
Contains more Potassium +28.6%
Contains more Calcium +175%
Contains more Iron +45.5%
Contains more Magnesium +66.7%
Contains more Zinc +12.5%
Contains more Copper +131.3%
Contains more Manganese +270.6%
Equal in Sodium - 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
2
:
10
Mango
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +21.4%
Contains more Vitamin A +13425%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +204.1%
Contains more Vitamin B6 +230.6%
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 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +21.4%
Contains more Vitamin A +13425%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +204.1%
Contains more Vitamin B6 +230.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
2
:
3
Mango
Contains more Other +33.3%
Contains more Fats +850%
Contains more Carbs +55.7%
Equal in Protein - 0.82
Equal in Water - 83.46
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Other +33.3%
Contains more Fats +850%
Contains more Carbs +55.7%
Equal in Protein - 0.82
Equal in Water - 83.46

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Mango Opinion
Net carbs 8.62g 13.38g Mango
Protein 0.76g 0.82g Mango
Fats 0.04g 0.38g Mango
Carbs 9.62g 14.98g Mango
Calories 38kcal 60kcal Mango
Fructose 4.68g Mango
Sugar 13.66g Pomelo
Fiber 1g 1.6g Mango
Calcium 4mg 11mg Mango
Iron 0.11mg 0.16mg Mango
Magnesium 6mg 10mg Mango
Phosphorus 17mg 14mg Pomelo
Potassium 216mg 168mg Pomelo
Sodium 1mg 1mg
Zinc 0.08mg 0.09mg Mango
Copper 0.048mg 0.111mg Mango
Manganese 0.017mg 0.063mg Mango
Selenium 0.6µg Mango
Vitamin A 8IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 61mg 36.4mg Pomelo
Vitamin B1 0.034mg 0.028mg Pomelo
Vitamin B2 0.027mg 0.038mg Mango
Vitamin B3 0.22mg 0.669mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.036mg 0.119mg Mango
Folate 43µg Mango
Choline 7.6mg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Pomelo
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Mango
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
25%
Mango
Minerals Daily Need Coverage Score
6%
Pomelo
9%
Mango

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.