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Pomelo vs Orange juice - In-Depth Nutrition Comparison

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Differences between Pomelo and Orange juice

  • Orange juice contains less Vitamin C than Pomelo.
  • Pomelo's daily need coverage for Vitamin C is 12% higher.
  • Orange juice contains 5 times less Fiber than Pomelo. Pomelo contains 1g of Fiber, while Orange juice contains 0.2g.

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

Infographic

Pomelo vs Orange juice infographic
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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
Contains more Zinc +60%
Contains more Calcium +175%
Contains more Iron +81.8%
Contains more Magnesium +83.3%
Equal in Phosphorus - 17
Equal in Potassium - 200
Equal in Sodium - 1
Equal in Copper - 0.044
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% 8% 8% 8% 18% 1% 2% 15%
Contains more Zinc +60%
Contains more Calcium +175%
Contains more Iron +81.8%
Contains more Magnesium +83.3%
Equal in Phosphorus - 17
Equal in Potassium - 200
Equal in Sodium - 1
Equal in Copper - 0.044

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
1
:
Contains more Vitamin C +22%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +11.1%
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 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin C +22%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +11.1%

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 Orange juice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pomelo Orange juice Opinion
Net carbs 8.62g 10.2g Orange juice
Protein 0.76g 0.7g Pomelo
Fats 0.04g 0.2g Orange juice
Carbs 9.62g 10.4g Orange juice
Calories 38kcal 45kcal Orange juice
Starch g g
Fructose g g
Sugar g 8.4g Pomelo
Fiber 1g 0.2g Pomelo
Calcium 4mg 11mg Orange juice
Iron 0.11mg 0.2mg Orange juice
Magnesium 6mg 11mg Orange juice
Phosphorus 17mg 17mg
Potassium 216mg 200mg Pomelo
Sodium 1mg 1mg
Zinc 0.08mg 0.05mg Pomelo
Copper 0.048mg 0.044mg Pomelo
Vitamin A 8IU 200IU Orange juice
Vitamin E mg 0.04mg Orange juice
Vitamin D IU 0IU Orange juice
Vitamin D µg 0µg Orange juice
Vitamin C 61mg 50mg Pomelo
Vitamin B1 0.034mg 0.09mg Orange juice
Vitamin B2 0.027mg 0.03mg Orange juice
Vitamin B3 0.22mg 0.4mg Orange juice
Vitamin B5 mg 0.19mg Orange juice
Vitamin B6 0.036mg 0.04mg Orange juice
Folate µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Orange juice
Tryptophan mg 0.002mg Orange juice
Threonine mg 0.008mg Orange juice
Isoleucine mg 0.008mg Orange juice
Leucine mg 0.013mg Orange juice
Lysine mg 0.009mg Orange juice
Methionine mg 0.003mg Orange juice
Phenylalanine mg 0.009mg Orange juice
Valine mg 0.011mg Orange juice
Histidine mg 0.003mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.024g Pomelo
Monounsaturated Fat g 0.036g Orange juice
Polyunsaturated fat g 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Orange juice
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
22
Orange juice
Mineral Summary Score
7
Pomelo
7
Orange juice

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
4%
Orange juice
Carbohydrates
10%
Pomelo
10%
Orange juice
Fats
0%
Pomelo
1%
Orange juice

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 8.4g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 28)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
Which food is richer in vitamins?
Orange juice
Orange juice 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 richer in minerals?
?
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

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.