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  6. Pomelo vs. Summer squash

Pomelo vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between Pomelo and Summer squash?

  • Pomelo is richer in Vitamin C, yet Summer squash is richer in Vitamin B6, Vitamin B2, and Manganese.
  • Pomelo's daily need coverage for Vitamin C is 49% higher.

We used Pummelo, raw and Squash, summer, all varieties, raw types in this comparison.

Infographic

Pomelo vs Summer squash 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
Summer squash
Summer squash
Contains less Sodium -50%
Contains more Calcium +275%
Contains more Iron +218.2%
Contains more Magnesium +183.3%
Contains more Phosphorus +123.5%
Contains more Potassium +21.3%
Contains more Zinc +262.5%
Contains more Manganese +929.4%
Equal in Copper - 0.051
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains less Sodium -50%
Contains more Calcium +275%
Contains more Iron +218.2%
Contains more Magnesium +183.3%
Contains more Phosphorus +123.5%
Contains more Potassium +21.3%
Contains more Zinc +262.5%
Contains more Manganese +929.4%
Equal in Copper - 0.051

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
:
10
Summer squash
Summer squash
Contains more Vitamin C +258.8%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B2 +425.9%
Contains more Vitamin B3 +121.4%
Contains more Vitamin B6 +505.6%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin C +258.8%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B2 +425.9%
Contains more Vitamin B3 +121.4%
Contains more Vitamin B6 +505.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
Pomelo
1
:
4
Summer squash
Summer squash
Contains more Carbs +187.2%
Contains more Protein +59.2%
Contains more Fats +350%
Contains more Other +29.2%
Equal in Water - 94.64
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Carbs +187.2%
Contains more Protein +59.2%
Contains more Fats +350%
Contains more Other +29.2%
Equal in Water - 94.64

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomelo Summer squash
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 Summer squash Opinion
Net carbs 8.62g 2.25g Pomelo
Protein 0.76g 1.21g Summer squash
Fats 0.04g 0.18g Summer squash
Carbs 9.62g 3.35g Pomelo
Calories 38kcal 16kcal Pomelo
Fructose 0.95g Summer squash
Sugar 2.2g Pomelo
Fiber 1g 1.1g Summer squash
Calcium 4mg 15mg Summer squash
Iron 0.11mg 0.35mg Summer squash
Magnesium 6mg 17mg Summer squash
Phosphorus 17mg 38mg Summer squash
Potassium 216mg 262mg Summer squash
Sodium 1mg 2mg Pomelo
Zinc 0.08mg 0.29mg Summer squash
Copper 0.048mg 0.051mg Summer squash
Manganese 0.017mg 0.175mg Summer squash
Selenium 0.2µg Summer squash
Vitamin A 8IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 61mg 17mg Pomelo
Vitamin B1 0.034mg 0.048mg Summer squash
Vitamin B2 0.027mg 0.142mg Summer squash
Vitamin B3 0.22mg 0.487mg Summer squash
Vitamin B5 0.155mg Summer squash
Vitamin B6 0.036mg 0.218mg Summer squash
Folate 29µg Summer squash
Vitamin K 3µg Summer squash
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g Pomelo
Monounsaturated Fat 0.016g Summer squash
Polyunsaturated fat 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
6%
Pomelo
12%
Summer squash

Comparison summary

Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 65)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.3)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 2.2g)
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 - 0.044g)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.