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.
Orange juice has a lower glycemic index. The glycemic index of orange juice is 50, while the glycemic index of pomelo is 78.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Pomelo

Orange juice

Contains more ZincZinc	+60%
Contains more ManganeseManganese	+21.4%

Contains more MagnesiumMagnesium	+83.3%
Contains more CalciumCalcium	+175%
Contains more IronIron	+81.8%

~equal in Potassium ~200mg

~equal in Copper ~0.044mg

~equal in Phosphorus ~17mg

~equal in Sodium ~1mg

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

Orange juice

Contains more Vitamin CVitamin C

+22%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+164.7%
Contains more Vitamin B2Vitamin B2	+11.1%
Contains more Vitamin B3Vitamin B3	+81.8%
Contains more Vitamin B6Vitamin B6	+11.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	61mg	50mg	12%
Folate		30µg	8%
Vitamin B1	0.034mg	0.09mg	5%
Vitamin B5		0.19mg	4%
Fiber	1g	0.2g	3%
Choline		6.2mg	1%
Magnesium	6mg	11mg	1%
Calcium	4mg	11mg	1%
Vitamin B3	0.22mg	0.4mg	1%
Iron	0.11mg	0.2mg	1%
Vitamin A	0µg	10µg	1%
Calories	38kcal	45kcal	0%
Protein	0.76g	0.7g	0%
Fats	0.04g	0.2g	0%
Net carbs	8.62g	10.2g	N/A
Carbs	9.62g	10.4g	0%
Potassium	216mg	200mg	0%
Sugar		8.4g	N/A
Copper	0.048mg	0.044mg	0%
Zinc	0.08mg	0.05mg	0%
Phosphorus	17mg	17mg	0%
Sodium	1mg	1mg	0%
Vitamin E		0.04mg	0%
Selenium		0.1µg	0%
Manganese	0.017mg	0.014mg	0%
Vitamin B2	0.027mg	0.03mg	0%
Vitamin B6	0.036mg	0.04mg	0%
Vitamin K		0.1µg	0%
Saturated fat		0.024g	0%
Monounsaturated fat		0.036g	0%
Polyunsaturated fat		0.04g	0%
Tryptophan		0.002mg	0%
Threonine		0.008mg	0%
Isoleucine		0.008mg	0%
Leucine		0.013mg	0%
Lysine		0.009mg	0%
Methionine		0.003mg	0%
Phenylalanine		0.009mg	0%
Valine		0.011mg	0%
Histidine		0.003mg	0%