Pomelo vs. Spelt — In-Depth Nutrition Comparison
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A recap on the differences between pomelo and spelt
- Pomelo has more vitamin C; however, spelt is higher in manganese, phosphorus, iron, copper, vitamin B3, fiber, magnesium, zinc, and vitamin B1.
- Spelt covers your daily manganese needs 129% more than pomelo.
- The glycemic index of pomelo is higher.
Food varieties used in this article are Pummelo, raw and Spelt, uncooked.
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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.
| Contains less SodiumSodium | -87.5% |
| Contains more MagnesiumMagnesium | +2166.7% |
| Contains more CalciumCalcium | +575% |
| Contains more PotassiumPotassium | +79.6% |
| Contains more IronIron | +3936.4% |
| Contains more CopperCopper | +964.6% |
| Contains more ZincZinc | +4000% |
| Contains more PhosphorusPhosphorus | +2258.8% |
| Contains more ManganeseManganese | +17447.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +970.6% |
| Contains more Vitamin B2Vitamin B2 | +318.5% |
| Contains more Vitamin B3Vitamin B3 | +3010.5% |
| Contains more Vitamin B6Vitamin B6 | +538.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.017mg | 2.983mg | 129% |
| Vitamin C | 61mg | 0mg | 68% |
| Phosphorus | 17mg | 401mg | 55% |
| Iron | 0.11mg | 4.44mg | 54% |
| Copper | 0.048mg | 0.511mg | 51% |
| Vitamin B3 | 0.22mg | 6.843mg | 41% |
| Fiber | 1g | 10.7g | 39% |
| Magnesium | 6mg | 136mg | 31% |
| Zinc | 0.08mg | 3.28mg | 29% |
| Vitamin B1 | 0.034mg | 0.364mg | 28% |
| Protein | 0.76g | 14.57g | 28% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 21% | |
| Selenium | 11.7µg | 21% | |
| Carbs | 9.62g | 70.19g | 20% |
| Vitamin B6 | 0.036mg | 0.23mg | 15% |
| Calories | 38kcal | 338kcal | 15% |
| Folate | 45µg | 11% | |
| Polyunsaturated fat | 1.258g | 8% | |
| Vitamin B2 | 0.027mg | 0.113mg | 7% |
| Vitamin E | 0.79mg | 5% | |
| Potassium | 216mg | 388mg | 5% |
| Fats | 0.04g | 2.43g | 4% |
| Vitamin K | 3.6µg | 3% | |
| Calcium | 4mg | 27mg | 2% |
| Saturated fat | 0.406g | 2% | |
| Monounsaturated fat | 0.445g | 1% | |
| Net carbs | 8.62g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 1mg | 8mg | 0% |
| Tryptophan | 0.132mg | 0% | |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.409mg | 0% | |
| Methionine | 0.258mg | 0% | |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +708.5% |
| Contains more ProteinProtein | +1817.1% |
| Contains more FatsFats | +5975% |
| Contains more CarbsCarbs | +629.6% |
| Contains more OtherOther | +272.9% |