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Pomelo vs Pomegranate - In-Depth Nutrition Comparison

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Differences between Pomelo and Pomegranate

  • Pomelo has more Vitamin C, while Pomegranate has more Copper, and Fiber.
  • Pomelo's daily need coverage for Vitamin C is 56% higher.

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

Infographic

Pomelo vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Contains more Iron +172.7%
Contains more Calcium +150%
Contains more Magnesium +100%
Contains more Copper +229.2%
Contains more Zinc +337.5%
Contains more Phosphorus +111.8%
Equal in Potassium - 236
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains less Sodium -66.7%
Contains more Iron +172.7%
Contains more Calcium +150%
Contains more Magnesium +100%
Contains more Copper +229.2%
Contains more Zinc +337.5%
Contains more Phosphorus +111.8%
Equal in Potassium - 236

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
2
:
Contains more Vitamin C +498%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B3 +33.2%
Contains more Vitamin B6 +108.3%
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 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +498%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B3 +33.2%
Contains more Vitamin B6 +108.3%

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

All nutrients comparison - raw data values

Nutrient Pomelo Pomegranate Opinion
Calories 38kcal 83kcal Pomegranate
Protein 0.76g 1.67g Pomegranate
Fats 0.04g 1.17g Pomegranate
Vitamin C 61mg 10.2mg Pomelo
Net carbs 8.62g 14.7g Pomegranate
Carbs 9.62g 18.7g Pomegranate
Cholesterol 0mg 0mg
Vitamin D IU 0IU Pomegranate
Iron 0.11mg 0.3mg Pomegranate
Calcium 4mg 10mg Pomegranate
Potassium 216mg 236mg Pomegranate
Magnesium 6mg 12mg Pomegranate
Sugar g 13.67g Pomelo
Fiber 1g 4g Pomegranate
Copper 0.048mg 0.158mg Pomegranate
Zinc 0.08mg 0.35mg Pomegranate
Starch g g
Phosphorus 17mg 36mg Pomegranate
Sodium 1mg 3mg Pomelo
Vitamin A 8IU 0IU Pomelo
Vitamin E mg 0.6mg Pomegranate
Vitamin D µg 0µg Pomegranate
Vitamin B1 0.034mg 0.067mg Pomegranate
Vitamin B2 0.027mg 0.053mg Pomegranate
Vitamin B3 0.22mg 0.293mg Pomegranate
Vitamin B5 mg 0.377mg Pomegranate
Vitamin B6 0.036mg 0.075mg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Folate µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat g 0.12g Pomelo
Monounsaturated Fat g 0.093g Pomegranate
Polyunsaturated fat g 0.079g Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Pomegranate
Mineral Summary Score
7
Pomelo
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
10%
Pomelo
19%
Pomegranate
Fats
0%
Pomelo
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Pomelo
Pomelo is lower in glycemic index (difference - 78)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.7)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate 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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.