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Flax seeds vs. Pomelo — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and pomelo

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, zinc, and vitamin B6; however, pomelo is higher in vitamin C.
  • Flax seeds cover your daily vitamin B1 needs 134% more than pomelo.
  • Pomelo contains 146 times less manganese than flax seeds. Flax seeds contain 2.482mg of manganese, while pomelo contains 0.017mg.

Food varieties used in this article are Seeds, flaxseed and Pummelo, raw.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +6433.3%
Contains more CalciumCalcium +6275%
Contains more PotassiumPotassium +276.4%
Contains more IronIron +5109.1%
Contains more CopperCopper +2441.7%
Contains more ZincZinc +5325%
Contains more PhosphorusPhosphorus +3676.5%
Contains more ManganeseManganese +14500%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Pomelo
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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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4735.3%
Contains more Vitamin B2Vitamin B2 +496.3%
Contains more Vitamin B3Vitamin B3 +1300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1213.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +10066.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +2306.6%
Contains more FatsFats +105300%
Contains more CarbsCarbs +200.2%
Contains more OtherOther +672.9%
Contains more WaterWater +1180.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Pomelo DV% diff.
Polyunsaturated fat 28.73g 192%
Vitamin B1 1.644mg 0.034mg 134%
Copper 1.22mg 0.048mg 130%
Manganese 2.482mg 0.017mg 107%
Fiber 27.3g 1g 105%
Magnesium 392mg 6mg 92%
Phosphorus 642mg 17mg 89%
Iron 5.73mg 0.11mg 70%
Vitamin C 0.6mg 61mg 67%
Fats 42.16g 0.04g 65%
Selenium 25.4µg 46%
Zinc 4.34mg 0.08mg 39%
Protein 18.29g 0.76g 35%
Vitamin B6 0.473mg 0.036mg 34%
Calories 534kcal 38kcal 25%
Calcium 255mg 4mg 25%
Folate 87µg 22%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 19%
Potassium 813mg 216mg 18%
Vitamin B3 3.08mg 0.22mg 18%
Saturated fat 3.663g 17%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.027mg 10%
Carbs 28.88g 9.62g 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 30mg 1mg 1%
Net carbs 1.58g 8.62g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
18%
Pomelo
Minerals Daily Need Coverage Score
191%
Flax seeds
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 3.663g)
Which food is lower in glycemic index?
Pomelo
Pomelo is lower in glycemic index (difference - 78)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $2.7)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.