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Pomelo vs Orange - In-Depth Nutrition Comparison

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A recap on differences between Pomelo and Orange

  • Pomelo has more Vitamin C, however Orange is higher in Fiber.

Food varieties used in this article are Pummelo, raw and Oranges, raw, all commercial varieties.

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Pomelo vs Orange 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
Pomelo
5
:
3
Orange
Contains more Potassium +19.3%
Contains more Zinc +14.3%
Contains more Phosphorus +21.4%
Contains more Calcium +900%
Contains more Magnesium +66.7%
Contains less Sodium -100%
Equal in Iron - 0.1
Equal in Copper - 0.045
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Potassium +19.3%
Contains more Zinc +14.3%
Contains more Phosphorus +21.4%
Contains more Calcium +900%
Contains more Magnesium +66.7%
Contains less Sodium -100%
Equal in Iron - 0.1
Equal in Copper - 0.045

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
:
10
Orange
Contains more Vitamin C +14.7%
Contains more Vitamin A +2712.5%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +66.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin C +14.7%
Contains more Vitamin A +2712.5%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +28.2%
Contains more Vitamin B6 +66.7%

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
24
Orange
Mineral Summary Score
7
Pomelo
8
Orange

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
6%
Orange
Carbohydrates
10%
Pomelo
12%
Orange
Fats
0%
Pomelo
1%
Orange

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
Which food is richer in minerals?
Pomelo
Pomelo is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pomelo Orange Opinion
Calories 38 47 Orange
Protein 0.76 0.94 Orange
Fats 0.04 0.12 Orange
Vitamin C 61 53.2 Pomelo
Carbs 9.62 11.75 Orange
Cholesterol 0 0
Vitamin D 0 Orange
Iron 0.11 0.1 Pomelo
Calcium 4 40 Orange
Potassium 216 181 Pomelo
Magnesium 6 10 Orange
Sugar 9.35 Pomelo
Fiber 1 2.4 Orange
Copper 0.048 0.045 Pomelo
Zinc 0.08 0.07 Pomelo
Starch
Phosphorus 17 14 Pomelo
Sodium 1 0 Orange
Vitamin A 8 225 Orange
Vitamin E 0.18 Orange
Vitamin D 0 Orange
Vitamin B1 0.034 0.087 Orange
Vitamin B2 0.027 0.04 Orange
Vitamin B3 0.22 0.282 Orange
Vitamin B5 0.25 Orange
Vitamin B6 0.036 0.06 Orange
Vitamin B12 0 0
Vitamin K 0 Orange
Folate 30 Orange
Trans Fat 0 0
Saturated Fat 0.015 Pomelo
Monounsaturated Fat 0.023 Orange
Polyunsaturated fat 0.025 Orange
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
Fructose

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.