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  6. Pomelo vs. Spelt

Pomelo vs. Spelt — In-Depth Nutrition Comparison

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A recap on 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.

Food varieties used in this article are Pummelo, raw and Spelt, uncooked.

Infographic

Pomelo vs Spelt 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.
Pomelo
Pomelo
1
:
9
Spelt
Spelt
Contains less Sodium -87.5%
Contains more Calcium +575%
Contains more Iron +3936.4%
Contains more Magnesium +2166.7%
Contains more Phosphorus +2258.8%
Contains more Potassium +79.6%
Contains more Zinc +4000%
Contains more Copper +964.6%
Contains more Manganese +17447.1%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 167% 98% 172% 35% 2% 90% 171% 390% 64%
Contains less Sodium -87.5%
Contains more Calcium +575%
Contains more Iron +3936.4%
Contains more Magnesium +2166.7%
Contains more Phosphorus +2258.8%
Contains more Potassium +79.6%
Contains more Zinc +4000%
Contains more Copper +964.6%
Contains more Manganese +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.
Pomelo
Pomelo
1
:
9
Spelt
Spelt
Contains more Vitamin C +∞%
Contains more Vitamin A +25%
Contains more Vitamin B1 +970.6%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +3010.5%
Contains more Vitamin B6 +538.9%
Pomelo
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%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 16% 0% 0% 91% 27% 129% 65% 54% 34% 0% 10%
Contains more Vitamin C +∞%
Contains more Vitamin A +25%
Contains more Vitamin B1 +970.6%
Contains more Vitamin B2 +318.5%
Contains more Vitamin B3 +3010.5%
Contains more Vitamin B6 +538.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
1
:
4
Spelt
Spelt
Contains more Water +708.5%
Contains more Protein +1817.1%
Contains more Fats +5975%
Contains more Carbs +629.6%
Contains more Other +272.9%
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Spelt
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more Water +708.5%
Contains more Protein +1817.1%
Contains more Fats +5975%
Contains more Carbs +629.6%
Contains more Other +272.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Spelt Opinion
Net carbs 8.62g 59.49g Spelt
Protein 0.76g 14.57g Spelt
Fats 0.04g 2.43g Spelt
Carbs 9.62g 70.19g Spelt
Calories 38kcal 338kcal Spelt
Starch 53.92g Spelt
Fructose 0.24g Spelt
Sugar 6.82g Pomelo
Fiber 1g 10.7g Spelt
Calcium 4mg 27mg Spelt
Iron 0.11mg 4.44mg Spelt
Magnesium 6mg 136mg Spelt
Phosphorus 17mg 401mg Spelt
Potassium 216mg 388mg Spelt
Sodium 1mg 8mg Pomelo
Zinc 0.08mg 3.28mg Spelt
Copper 0.048mg 0.511mg Spelt
Manganese 0.017mg 2.983mg Spelt
Selenium 11.7µg Spelt
Vitamin A 8IU 10IU Spelt
Vitamin E 0.79mg Spelt
Vitamin C 61mg 0mg Pomelo
Vitamin B1 0.034mg 0.364mg Spelt
Vitamin B2 0.027mg 0.113mg Spelt
Vitamin B3 0.22mg 6.843mg Spelt
Vitamin B5 1.068mg Spelt
Vitamin B6 0.036mg 0.23mg Spelt
Folate 45µg Spelt
Vitamin K 3.6µg Spelt
Tryptophan 0.132mg Spelt
Threonine 0.443mg Spelt
Isoleucine 0.552mg Spelt
Leucine 1.07mg Spelt
Lysine 0.409mg Spelt
Methionine 0.258mg Spelt
Phenylalanine 0.737mg Spelt
Valine 0.681mg Spelt
Histidine 0.36mg Spelt
Saturated Fat 0.406g Pomelo
Monounsaturated Fat 0.445g Spelt
Polyunsaturated fat 1.258g Spelt
Omega-3 - ALA 0.065g Spelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Spelt
Minerals Daily Need Coverage Score
6%
Pomelo
119%
Spelt

Comparison summary

Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 15)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $0.3)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is richer in vitamins?
Spelt
Spelt is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 6.82g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.406g)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.