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Raisin vs. Pomelo — In-Depth Nutrition Comparison

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Summary of differences between Raisin and Pomelo

  • Raisin has more Copper, Iron, Potassium, Manganese, Phosphorus, Fiber, Vitamin B6, Vitamin B2, and Magnesium, however, Pomelo is higher in Vitamin C.
  • Pomelo covers your daily need of Vitamin C 65% more than Raisin.
  • Raisin has 18 times more Manganese than Pomelo. While Raisin has 0.299mg of Manganese, Pomelo has only 0.017mg.

These are the specific foods used in this comparison Raisins, seedless and Pummelo, raw.

Infographic

Raisin vs Pomelo 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.
Raisin
9
:
1
Pomelo
Contains more Calcium +1150%
Contains more Iron +1609.1%
Contains more Magnesium +433.3%
Contains more Phosphorus +494.1%
Contains more Potassium +246.8%
Contains more Zinc +175%
Contains more Copper +562.5%
Contains more Manganese +1658.8%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +1150%
Contains more Iron +1609.1%
Contains more Magnesium +433.3%
Contains more Phosphorus +494.1%
Contains more Potassium +246.8%
Contains more Zinc +175%
Contains more Copper +562.5%
Contains more Manganese +1658.8%
Contains less Sodium -90.9%

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.
Raisin
10
:
2
Pomelo
Contains more Vitamin B1 +211.8%
Contains more Vitamin B2 +363%
Contains more Vitamin B3 +248.2%
Contains more Vitamin B6 +383.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +2552.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0% 0%
Contains more Vitamin B1 +211.8%
Contains more Vitamin B2 +363%
Contains more Vitamin B3 +248.2%
Contains more Vitamin B6 +383.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +2552.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
:
1
Pomelo
Contains more Protein +303.9%
Contains more Fats +1050%
Contains more Carbs +723.1%
Contains more Other +287.5%
Contains more Water +477.4%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Protein +303.9%
Contains more Fats +1050%
Contains more Carbs +723.1%
Contains more Other +287.5%
Contains more Water +477.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Pomelo Opinion
Net carbs 75.48g 8.62g Raisin
Protein 3.07g 0.76g Raisin
Fats 0.46g 0.04g Raisin
Carbs 79.18g 9.62g Raisin
Calories 299kcal 38kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g Pomelo
Fiber 3.7g 1g Raisin
Calcium 50mg 4mg Raisin
Iron 1.88mg 0.11mg Raisin
Magnesium 32mg 6mg Raisin
Phosphorus 101mg 17mg Raisin
Potassium 749mg 216mg Raisin
Sodium 11mg 1mg Pomelo
Zinc 0.22mg 0.08mg Raisin
Copper 0.318mg 0.048mg Raisin
Manganese 0.299mg 0.017mg Raisin
Selenium 0.6µg Raisin
Vitamin A 0IU 8IU Pomelo
Vitamin E 0.12mg Raisin
Vitamin C 2.3mg 61mg Pomelo
Vitamin B1 0.106mg 0.034mg Raisin
Vitamin B2 0.125mg 0.027mg Raisin
Vitamin B3 0.766mg 0.22mg Raisin
Vitamin B5 0.095mg Raisin
Vitamin B6 0.174mg 0.036mg Raisin
Folate 5µg Raisin
Choline 11.1mg Raisin
Vitamin K 3.5µg Raisin
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g Pomelo
Monounsaturated Fat 0.051g Raisin
Polyunsaturated fat 0.037g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Pomelo
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
11%
Raisin
18%
Pomelo
Minerals Daily Need Coverage Score
37%
Raisin
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.058g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.7)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.