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  6. Pomelo vs. Mulberry

Pomelo vs. Mulberry — In-Depth Nutrition Comparison

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A recap on differences between Pomelo and Mulberry

  • Pomelo has more Vitamin C, however, Mulberry is higher in Iron, and Vitamin B2.
  • Pomelo covers your daily Vitamin C needs 27% more than Mulberry.

Food varieties used in this article are Pummelo, raw and Mulberries, raw.

Infographic

Pomelo vs Mulberry 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
3
:
7
Mulberry
Mulberry
Contains more Potassium +11.3%
Contains less Sodium -90%
Contains more Calcium +875%
Contains more Iron +1581.8%
Contains more Magnesium +200%
Contains more Phosphorus +123.5%
Contains more Zinc +50%
Contains more Copper +25%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Potassium +11.3%
Contains less Sodium -90%
Contains more Calcium +875%
Contains more Iron +1581.8%
Contains more Magnesium +200%
Contains more Phosphorus +123.5%
Contains more Zinc +50%
Contains more Copper +25%

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
:
8
Mulberry
Mulberry
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +17.2%
Contains more Vitamin A +212.5%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B6 +38.9%
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%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin C +67.6%
Contains more Vitamin B1 +17.2%
Contains more Vitamin A +212.5%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +181.8%
Contains more Vitamin B6 +38.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
1
:
4
Mulberry
Mulberry
Contains more Protein +89.5%
Contains more Fats +875%
Contains more Other +43.8%
Equal in Carbs - 9.8
Equal in Water - 87.68
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +89.5%
Contains more Fats +875%
Contains more Other +43.8%
Equal in Carbs - 9.8
Equal in Water - 87.68

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Mulberry
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 Mulberry Opinion
Net carbs 8.62g 8.1g Pomelo
Protein 0.76g 1.44g Mulberry
Fats 0.04g 0.39g Mulberry
Carbs 9.62g 9.8g Mulberry
Calories 38kcal 43kcal Mulberry
Sugar 8.1g Pomelo
Fiber 1g 1.7g Mulberry
Calcium 4mg 39mg Mulberry
Iron 0.11mg 1.85mg Mulberry
Magnesium 6mg 18mg Mulberry
Phosphorus 17mg 38mg Mulberry
Potassium 216mg 194mg Pomelo
Sodium 1mg 10mg Pomelo
Zinc 0.08mg 0.12mg Mulberry
Copper 0.048mg 0.06mg Mulberry
Manganese 0.017mg Pomelo
Selenium 0.6µg Mulberry
Vitamin A 8IU 25IU Mulberry
Vitamin A RAE 0µg 1µg Mulberry
Vitamin E 0.87mg Mulberry
Vitamin C 61mg 36.4mg Pomelo
Vitamin B1 0.034mg 0.029mg Pomelo
Vitamin B2 0.027mg 0.101mg Mulberry
Vitamin B3 0.22mg 0.62mg Mulberry
Vitamin B6 0.036mg 0.05mg Mulberry
Folate 6µg Mulberry
Vitamin K 7.8µg Mulberry
Saturated Fat 0.027g Pomelo
Monounsaturated Fat 0.041g Mulberry
Polyunsaturated fat 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Mulberry
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
18%
Mulberry
Minerals Daily Need Coverage Score
6%
Pomelo
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.