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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.

Infographic

Pomelo vs Orange 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
5
:
5
Orange
Contains more Phosphorus +21.4%
Contains more Potassium +19.3%
Contains more Zinc +14.3%
Contains more Calcium +900%
Contains more Magnesium +66.7%
Contains less Sodium -100%
Contains more Manganese +47.1%
Equal in Iron - 0.1
Equal in Copper - 0.045
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Phosphorus +21.4%
Contains more Potassium +19.3%
Contains more Zinc +14.3%
Contains more Calcium +900%
Contains more Magnesium +66.7%
Contains less Sodium -100%
Contains more Manganese +47.1%
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" charts 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 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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
2
:
3
Orange
Contains more Protein +23.7%
Contains more Fats +200%
Contains more Carbs +22.1%
Equal in Water - 86.75
Equal in Other - 0.44
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +23.7%
Contains more Fats +200%
Contains more Carbs +22.1%
Equal in Water - 86.75
Equal in Other - 0.44

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Orange Opinion
Net carbs 8.62g 9.35g Orange
Protein 0.76g 0.94g Orange
Fats 0.04g 0.12g Orange
Carbs 9.62g 11.75g Orange
Calories 38kcal 47kcal Orange
Sugar 9.35g Pomelo
Fiber 1g 2.4g Orange
Calcium 4mg 40mg Orange
Iron 0.11mg 0.1mg Pomelo
Magnesium 6mg 10mg Orange
Phosphorus 17mg 14mg Pomelo
Potassium 216mg 181mg Pomelo
Sodium 1mg 0mg Orange
Zinc 0.08mg 0.07mg Pomelo
Copper 0.048mg 0.045mg Pomelo
Manganese 0.017mg 0.025mg Orange
Selenium 0.5µg Orange
Vitamin A 8IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 61mg 53.2mg Pomelo
Vitamin B1 0.034mg 0.087mg Orange
Vitamin B2 0.027mg 0.04mg Orange
Vitamin B3 0.22mg 0.282mg Orange
Vitamin B5 0.25mg Orange
Vitamin B6 0.036mg 0.06mg Orange
Folate 30µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g Pomelo
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Orange
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
24%
Orange
Minerals Daily Need Coverage Score
6%
Pomelo
7%
Orange

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 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)
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

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. 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.