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Pomelo vs. Raspberry — In-Depth Nutrition Comparison

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What are the differences between pomelo and raspberries?

  • Pomelo is higher in vitamin C, yet raspberries are higher in manganese, fiber, and iron.
  • Pomelo's daily need coverage for vitamin C is 39% more.
  • The glycemic index of raspberries is lower.

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

Infographic

Pomelo vs Raspberry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pomelo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +43%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +525%
Contains more IronIron +527.3%
Contains more CopperCopper +87.5%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +70.6%
Contains more ManganeseManganese +3841.2%
~equal in Sodium ~1mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin CVitamin C +132.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B3Vitamin B3 +171.8%
Contains more Vitamin B6Vitamin B6 +52.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomelo Raspberry DV% diff.
Vitamin C 61mg 26.2mg 39%
Manganese 0.017mg 0.67mg 28%
Fiber 1g 6.5g 22%
Vitamin K 7.8µg 7%
Vitamin B5 0.329mg 7%
Iron 0.11mg 0.69mg 7%
Vitamin E 0.87mg 6%
Folate 21µg 5%
Copper 0.048mg 0.09mg 5%
Magnesium 6mg 22mg 4%
Zinc 0.08mg 0.42mg 3%
Fructose 2.35g 3%
Polyunsaturated fat 0.375g 3%
Potassium 216mg 151mg 2%
Phosphorus 17mg 29mg 2%
Calcium 4mg 25mg 2%
Choline 12.3mg 2%
Vitamin B3 0.22mg 0.598mg 2%
Vitamin B2 0.027mg 0.038mg 1%
Vitamin B6 0.036mg 0.055mg 1%
Calories 38kcal 52kcal 1%
Protein 0.76g 1.2g 1%
Carbs 9.62g 11.94g 1%
Fats 0.04g 0.65g 1%
Net carbs 8.62g 5.44g N/A
Sugar 4.42g N/A
Sodium 1mg 1mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.2µg 0%
Vitamin B1 0.034mg 0.032mg 0%
Saturated fat 0.019g 0%
Monounsaturated fat 0.064g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
2
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 ProteinProtein +57.9%
Contains more FatsFats +1525%
Contains more CarbsCarbs +24.1%
~equal in Water ~85.75g
~equal in Other ~0.46g

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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. 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.