Pomelo vs. Yam — In-Depth Nutrition Comparison
Compare
What are the main differences between pomelo and yam?
- Pomelo is richer in vitamin C, yet yam is richer in vitamin B6, potassium, manganese, copper, fiber, vitamin B1, phosphorus, and iron.
- Pomelo's daily need coverage for vitamin C is 49% higher.
- Yam has a lower glycemic index than pomelo.
We used Pummelo, raw and Yam, raw types in this comparison.
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.
| Contains less SodiumSodium | -88.9% |
| Contains more MagnesiumMagnesium | +250% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +277.8% |
| Contains more IronIron | +390.9% |
| Contains more CopperCopper | +270.8% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +223.5% |
| Contains more ManganeseManganese | +2235.3% |
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 | +256.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +229.4% |
| Contains more Vitamin B2Vitamin B2 | +18.5% |
| Contains more Vitamin B3Vitamin B3 | +150.9% |
| Contains more Vitamin B6Vitamin B6 | +713.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +28% |
| Contains more ProteinProtein | +101.3% |
| Contains more FatsFats | +325% |
| Contains more CarbsCarbs | +189.8% |
| Contains more OtherOther | +70.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 61mg | 17.1mg | 49% |
| Vitamin B6 | 0.036mg | 0.293mg | 20% |
| Potassium | 216mg | 816mg | 18% |
| Manganese | 0.017mg | 0.397mg | 17% |
| Copper | 0.048mg | 0.178mg | 14% |
| Fiber | 1g | 4.1g | 12% |
| Vitamin B1 | 0.034mg | 0.112mg | 7% |
| Folate | 23µg | 6% | |
| Carbs | 9.62g | 27.88g | 6% |
| Vitamin B5 | 0.314mg | 6% | |
| Iron | 0.11mg | 0.54mg | 5% |
| Phosphorus | 17mg | 55mg | 5% |
| Calories | 38kcal | 118kcal | 4% |
| Magnesium | 6mg | 21mg | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.35mg | 2% | |
| Protein | 0.76g | 1.53g | 2% |
| Vitamin B3 | 0.22mg | 0.552mg | 2% |
| Zinc | 0.08mg | 0.24mg | 1% |
| Polyunsaturated fat | 0.076g | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 4mg | 17mg | 1% |
| Selenium | 0.7µg | 1% | |
| Fats | 0.04g | 0.17g | 0% |
| Net carbs | 8.62g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 1mg | 9mg | 0% |
| Vitamin B2 | 0.027mg | 0.032mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
18%
Minerals Daily Need Coverage Score
6%
26%
Comparison summary
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 27)
Which food is cheaper?
Yam is cheaper (difference - $0.1)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pomelo contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Pomelo is lower in Saturated fat (difference - 0.037g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)