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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pomelo
2
:
5
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%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pomelo
2
:
9
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 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 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 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%

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 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
Starch g g
Fructose g 4.68g Mango
Sugar g 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
Vitamin A 8IU 1082IU Mango
Vitamin E mg 0.9mg Mango
Vitamin D IU 0IU Mango
Vitamin D µg 0µg 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 mg 0.197mg Mango
Vitamin B6 0.036mg 0.119mg Mango
Folate µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K µg 4.2µg Mango
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.092g Pomelo
Monounsaturated Fat g 0.14g Mango
Polyunsaturated fat g 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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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
26
Mango
Mineral Summary Score
7
Pomelo
10
Mango

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%
Mango
Carbohydrates
10%
Pomelo
15%
Mango
Fats
0%
Pomelo
2%
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

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. 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.