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Raspberry vs Pomelo - In-Depth Nutrition Comparison

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What are the differences between Raspberry and Pomelo?

  • Raspberry is higher in Manganese, Fiber, and Iron, yet Pomelo is higher in Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 39% more.
  • Raspberry has 39 times more Manganese than Pomelo. While Raspberry has 0.67mg of Manganese, Pomelo has only 0.017mg.

We used Raspberries, raw and Pummelo, raw types in this article.

Infographic

Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +525%
Contains more Iron +527.3%
Contains more Magnesium +266.7%
Contains more Phosphorus +70.6%
Contains more Zinc +425%
Contains more Copper +87.5%
Contains more Potassium +43%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Calcium +525%
Contains more Iron +527.3%
Contains more Magnesium +266.7%
Contains more Phosphorus +70.6%
Contains more Zinc +425%
Contains more Copper +87.5%
Contains more Potassium +43%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Pomelo
Contains more Vitamin A +312.5%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +171.8%
Contains more Vitamin B6 +52.8%
Contains more Vitamin C +132.8%
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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%
Contains more Vitamin A +312.5%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +171.8%
Contains more Vitamin B6 +52.8%
Contains more Vitamin C +132.8%
Equal in Vitamin B1 - 0.034

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raspberry Pomelo
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raspberry Pomelo Opinion
Net carbs 5.44g 8.62g Pomelo
Protein 1.2g 0.76g Raspberry
Fats 0.65g 0.04g Raspberry
Carbs 11.94g 9.62g Raspberry
Calories 52kcal 38kcal Raspberry
Starch 0g g Raspberry
Fructose 2.35g g Raspberry
Sugar 4.42g g Pomelo
Fiber 6.5g 1g Raspberry
Calcium 25mg 4mg Raspberry
Iron 0.69mg 0.11mg Raspberry
Magnesium 22mg 6mg Raspberry
Phosphorus 29mg 17mg Raspberry
Potassium 151mg 216mg Pomelo
Sodium 1mg 1mg
Zinc 0.42mg 0.08mg Raspberry
Copper 0.09mg 0.048mg Raspberry
Vitamin A 33IU 8IU Raspberry
Vitamin E 0.87mg mg Raspberry
Vitamin D 0IU IU Raspberry
Vitamin D 0µg µg Raspberry
Vitamin C 26.2mg 61mg Pomelo
Vitamin B1 0.032mg 0.034mg Pomelo
Vitamin B2 0.038mg 0.027mg Raspberry
Vitamin B3 0.598mg 0.22mg Raspberry
Vitamin B5 0.329mg mg Raspberry
Vitamin B6 0.055mg 0.036mg Raspberry
Folate 21µg µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg µg Raspberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g g Pomelo
Monounsaturated Fat 0.064g g Raspberry
Polyunsaturated fat 0.375g g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Raspberry
19
Pomelo
Mineral Summary Score
15
Raspberry
7
Pomelo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Raspberry
5%
Pomelo
Carbohydrates
12%
Raspberry
10%
Pomelo
Fats
3%
Raspberry
0%
Pomelo

Comparison summary

Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 52)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 4.42g)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.