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Pomelo vs. Raspberry — In-Depth Nutrition Comparison

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What are the differences between Pomelo and Raspberry?

  • Pomelo is higher in Vitamin C, yet Raspberry is higher in Manganese, Fiber, and Iron.
  • Pomelo's daily need coverage for Vitamin C is 39% more.

We used Pummelo, raw and Raspberries, raw types in this article.

Infographic

Pomelo vs Raspberry 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.
Contains more Potassium +43%
Contains more Calcium +525%
Contains more Iron +527.3%
Contains more Magnesium +266.7%
Contains more Phosphorus +70.6%
Contains more Zinc +425%
Contains more Copper +87.5%
Contains more Manganese +3841.2%
Equal in Sodium - 1
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 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Potassium +43%
Contains more Calcium +525%
Contains more Iron +527.3%
Contains more Magnesium +266.7%
Contains more Phosphorus +70.6%
Contains more Zinc +425%
Contains more Copper +87.5%
Contains more Manganese +3841.2%
Equal in Sodium - 1

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
2
:
Contains more Vitamin C +132.8%
Contains more Vitamin A +312.5%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +171.8%
Contains more Vitamin B6 +52.8%
Equal in Vitamin B1 - 0.032
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin C +132.8%
Contains more Vitamin A +312.5%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +171.8%
Contains more Vitamin B6 +52.8%
Equal in Vitamin B1 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +57.9%
Contains more Fats +1525%
Contains more Carbs +24.1%
Equal in Water - 85.75
Equal in Other - 0.46
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +57.9%
Contains more Fats +1525%
Contains more Carbs +24.1%
Equal in Water - 85.75
Equal in Other - 0.46

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Raspberry Opinion
Net carbs 8.62g 5.44g Pomelo
Protein 0.76g 1.2g Raspberry
Fats 0.04g 0.65g Raspberry
Carbs 9.62g 11.94g Raspberry
Calories 38kcal 52kcal Raspberry
Fructose 2.35g Raspberry
Sugar 4.42g Pomelo
Fiber 1g 6.5g Raspberry
Calcium 4mg 25mg Raspberry
Iron 0.11mg 0.69mg Raspberry
Magnesium 6mg 22mg Raspberry
Phosphorus 17mg 29mg Raspberry
Potassium 216mg 151mg Pomelo
Sodium 1mg 1mg
Zinc 0.08mg 0.42mg Raspberry
Copper 0.048mg 0.09mg Raspberry
Manganese 0.017mg 0.67mg Raspberry
Selenium 0.2µg Raspberry
Vitamin A 8IU 33IU Raspberry
Vitamin A RAE 0µg 2µg Raspberry
Vitamin E 0.87mg Raspberry
Vitamin C 61mg 26.2mg Pomelo
Vitamin B1 0.034mg 0.032mg Pomelo
Vitamin B2 0.027mg 0.038mg Raspberry
Vitamin B3 0.22mg 0.598mg Raspberry
Vitamin B5 0.329mg Raspberry
Vitamin B6 0.036mg 0.055mg Raspberry
Folate 21µg Raspberry
Vitamin K 7.8µg Raspberry
Saturated Fat 0.019g Pomelo
Monounsaturated Fat 0.064g Raspberry
Polyunsaturated fat 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Raspberry
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
17%
Raspberry
Minerals Daily Need Coverage Score
6%
Pomelo
20%
Raspberry

Comparison summary

Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 52)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 4.42g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.