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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
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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 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%
Equal in Iron - 0.1
Equal in Copper - 0.045
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
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%
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 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%

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

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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 8IU 225IU Orange
Vitamin E mg 0.18mg Orange
Vitamin D IU 0IU Orange
Vitamin D µg 0µg 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 mg 0.25mg Orange
Vitamin B6 0.036mg 0.06mg Orange
Folate µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Orange
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.015g Pomelo
Monounsaturated Fat g 0.023g Orange
Polyunsaturated fat g 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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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

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)

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.