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Pomelo vs. Rye — In-Depth Nutrition Comparison

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What are the differences between pomelo and rye?

  • Pomelo is higher in vitamin C, yet rye is higher in manganese, fiber, phosphorus, copper, iron, vitamin B3, magnesium, vitamin B1, and zinc.
  • Rye's daily need coverage for manganese is 111% more.
  • The glycemic index of rye is lower.

We used Pummelo, raw and Rye grain types in this article.

Infographic

Pomelo vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +1733.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +136.1%
Contains more IronIron +2290.9%
Contains more CopperCopper +664.6%
Contains more ZincZinc +3212.5%
Contains more PhosphorusPhosphorus +1852.9%
Contains more ManganeseManganese +15058.8%

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%
Rye
Rye
10
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +829.4%
Contains more Vitamin B2Vitamin B2 +829.6%
Contains more Vitamin B3Vitamin B3 +1840.9%
Contains more Vitamin B6Vitamin B6 +716.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +740.6%
Contains more ProteinProtein +1260.5%
Contains more FatsFats +3975%
Contains more CarbsCarbs +688.6%
Contains more OtherOther +227.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Rye DV% diff.
Manganese 0.017mg 2.577mg 111%
Vitamin C 61mg 0mg 68%
Fiber 1g 15.1g 56%
Phosphorus 17mg 332mg 45%
Copper 0.048mg 0.367mg 35%
Iron 0.11mg 2.63mg 32%
Vitamin B5 1.456mg 29%
Magnesium 6mg 110mg 25%
Vitamin B3 0.22mg 4.27mg 25%
Selenium 13.9µg 25%
Vitamin B1 0.034mg 0.316mg 24%
Zinc 0.08mg 2.65mg 23%
Carbs 9.62g 75.86g 22%
Vitamin B6 0.036mg 0.294mg 20%
Protein 0.76g 10.34g 19%
Vitamin B2 0.027mg 0.251mg 17%
Calories 38kcal 338kcal 15%
Folate 38µg 10%
Potassium 216mg 510mg 9%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.767g 5%
Vitamin K 5.9µg 5%
Calcium 4mg 24mg 2%
Fats 0.04g 1.63g 2%
Saturated fat 0.197g 1%
Monounsaturated fat 0.208g 1%
Net carbs 8.62g 60.76g N/A
Sugar 0.98g N/A
Sodium 1mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Pomelo
35%
Rye
Minerals Daily Need Coverage Score
6%
Pomelo
98%
Rye

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 44)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.197g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.