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Saffron vs. Pomelo — In-Depth Nutrition Comparison

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Important differences between saffron and pomelo

  • Pomelo has less manganese, iron, vitamin B6, magnesium, potassium, phosphorus, copper, vitamin C, vitamin B2, and fiber.
  • Saffron's daily need coverage for manganese is 1234% more.
  • Saffron has 101 times more iron than pomelo. Saffron has 11.1mg of iron, while pomelo has 0.11mg.

The food varieties used in the comparison are Spices, saffron and Pummelo, raw.

Infographic

Saffron vs Pomelo infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Pomelo
1
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%
Contains more MagnesiumMagnesium +4300%
Contains more CalciumCalcium +2675%
Contains more PotassiumPotassium +698.1%
Contains more IronIron +9990.9%
Contains more CopperCopper +583.3%
Contains more ZincZinc +1262.5%
Contains more PhosphorusPhosphorus +1382.4%
Contains more ManganeseManganese +167005.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.3%

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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Pomelo
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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +32.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +238.2%
Contains more Vitamin B2Vitamin B2 +888.9%
Contains more Vitamin B3Vitamin B3 +563.6%
Contains more Vitamin B6Vitamin B6 +2705.6%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +1403.9%
Contains more FatsFats +14525%
Contains more CarbsCarbs +579.5%
Contains more OtherOther +1035.4%
Contains more WaterWater +648.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Pomelo DV% diff.
Manganese 28.408mg 0.017mg 1234%
Iron 11.1mg 0.11mg 137%
Vitamin B6 1.01mg 0.036mg 75%
Magnesium 264mg 6mg 61%
Potassium 1724mg 216mg 44%
Phosphorus 252mg 17mg 34%
Copper 0.328mg 0.048mg 31%
Folate 93µg 23%
Vitamin C 80.8mg 61mg 22%
Protein 11.43g 0.76g 21%
Carbs 65.37g 9.62g 19%
Vitamin B2 0.267mg 0.027mg 18%
Polyunsaturated fat 2.067g 14%
Calories 310kcal 38kcal 14%
Fiber 3.9g 1g 12%
Calcium 111mg 4mg 11%
Selenium 5.6µg 10%
Zinc 1.09mg 0.08mg 9%
Fats 5.85g 0.04g 9%
Vitamin B3 1.46mg 0.22mg 8%
Vitamin B1 0.115mg 0.034mg 7%
Saturated fat 1.586g 7%
Sodium 148mg 1mg 6%
Vitamin A 27µg 0µg 3%
Monounsaturated fat 0.429g 1%
Net carbs 61.47g 8.62g N/A
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Pomelo
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
54%
Saffron
18%
Pomelo
Minerals Daily Need Coverage Score
479%
Saffron
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in glycemic index?
Saffron
Saffron is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 147mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 1.586g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.