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Pomelo vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between pomelo and swordfish?

  • Pomelo is richer in vitamin C, yet swordfish is richer in vitamin B12, vitamin B3, vitamin B6, phosphorus, potassium, magnesium, and zinc.
  • Pomelo's daily need coverage for vitamin C is 68% higher.
  • Pomelo contains less sodium.
  • Swordfish has a lower glycemic index than pomelo.

We used Pummelo, raw and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Pomelo vs Swordfish 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
2
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +30.8%
Contains more MagnesiumMagnesium +483.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +131%
Contains more IronIron +309.1%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +1688.2%
~equal in Copper ~0.046mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +161.8%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +4106.4%
Contains more Vitamin B6Vitamin B6 +1608.3%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomelo
3
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%
Contains more OtherOther +33.3%
Contains more ProteinProtein +2985.5%
Contains more FatsFats +19725%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomelo Swordfish DV% diff.
Selenium 68.5µg 125%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin C 61mg 0mg 68%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.22mg 9.254mg 56%
Protein 0.76g 23.45g 45%
Vitamin B6 0.036mg 0.615mg 45%
Phosphorus 17mg 304mg 41%
Cholesterol 0mg 78mg 26%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Fats 0.04g 7.93g 12%
Monounsaturated fat 3.544g 9%
Saturated fat 1.911g 9%
Polyunsaturated fat 1.368g 9%
Potassium 216mg 499mg 8%
Vitamin B5 0.417mg 8%
Calories 38kcal 172kcal 7%
Magnesium 6mg 35mg 7%
Zinc 0.08mg 0.78mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B1 0.034mg 0.089mg 5%
Fiber 1g 0g 4%
Sodium 1mg 97mg 4%
Iron 0.11mg 0.45mg 4%
Carbs 9.62g 0g 3%
Vitamin B2 0.027mg 0.063mg 3%
Folate 2µg 1%
Net carbs 8.62g 0g N/A
Calcium 4mg 6mg 0%
Copper 0.048mg 0.046mg 0%
Manganese 0.017mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
6%
Pomelo
64%
Swordfish

Comparison summary

Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 78)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.3)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Pomelo
Pomelo is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 1.911g)

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.