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Pomelo vs. Minestrone — In-Depth Nutrition Comparison

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A recap on differences between pomelo and minestrone

  • Pomelo has more vitamin C; however, minestrone is higher in vitamin A and manganese.
  • Pomelo covers your daily vitamin C needs 67% more than minestrone.
  • Minestrone contains 3 times less fiber than pomelo. Pomelo contains 1g of fiber, while minestrone contains 0.4g.
  • Pomelo has less sodium.
  • The glycemic index of pomelo is higher.

Food varieties used in this article are Pummelo, raw and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Pomelo vs Minestrone 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +66.2%
Contains less SodiumSodium -99.6%
Contains more CalciumCalcium +250%
Contains more IronIron +245.5%
Contains more ZincZinc +287.5%
Contains more PhosphorusPhosphorus +35.3%
Contains more ManganeseManganese +794.1%
~equal in Copper ~0.051mg
~equal in Selenium ~µg

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
3
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%
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +12100%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +77.7%
Contains more Vitamin B6Vitamin B6 +13.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +106.4%
Contains more ProteinProtein +132.9%
Contains more FatsFats +2500%
Contains more OtherOther +150%
~equal in Water ~91.33g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Minestrone DV% diff.
Vitamin C 61mg 0.5mg 67%
Sodium 1mg 254mg 11%
Manganese 0.017mg 0.152mg 6%
Vitamin A 0µg 49µg 5%
Folate 15µg 4%
Vitamin B5 0.14mg 3%
Polyunsaturated fat 0.46g 3%
Potassium 216mg 130mg 3%
Iron 0.11mg 0.38mg 3%
Protein 0.76g 1.77g 2%
Zinc 0.08mg 0.31mg 2%
Fiber 1g 0.4g 2%
Fats 0.04g 1.04g 2%
Carbs 9.62g 4.66g 2%
Saturated fat 0.23g 1%
Calcium 4mg 14mg 1%
Phosphorus 17mg 23mg 1%
Magnesium 6mg 3mg 1%
Monounsaturated fat 0.29g 1%
Vitamin B2 0.027mg 0.018mg 1%
Vitamin B3 0.22mg 0.391mg 1%
Vitamin B1 0.034mg 0.022mg 1%
Calories 38kcal 34kcal 0%
Net carbs 8.62g 4.26g N/A
Cholesterol 0mg 1mg 0%
Copper 0.048mg 0.051mg 0%
Vitamin B6 0.036mg 0.041mg 0%
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Minestrone
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Minestrone
Minerals Daily Need Coverage Score
6%
Pomelo
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Pomelo
Pomelo is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 253mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.23g)
Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 31)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.3)
Which food is richer in minerals?
Minestrone
Minestrone is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.