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Walnut vs. Pomelo — In-Depth Nutrition Comparison

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Significant differences between walnut and pomelo

  • Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, and fiber; however, pomelo is richer in vitamin C.
  • Walnut covers your daily copper needs 171% more than pomelo.
  • Pomelo has 201 times less manganese than walnut. Walnut has 3.414mg of manganese, while pomelo has 0.017mg.
  • Pomelo has a higher glycemic index. The glycemic index of pomelo is 78, while the glycemic index of walnut is 0.

Specific food types used in this comparison are Nuts, walnuts, english and Pummelo, raw.

Infographic

Walnut 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.
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +2533.3%
Contains more CalciumCalcium +2350%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +2545.5%
Contains more CopperCopper +3204.2%
Contains more ZincZinc +3762.5%
Contains more PhosphorusPhosphorus +1935.3%
Contains more ManganeseManganese +19982.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%

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.
Walnut
10
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Pomelo
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +902.9%
Contains more Vitamin B2Vitamin B2 +455.6%
Contains more Vitamin B3Vitamin B3 +411.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1391.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4592.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +1903.9%
Contains more FatsFats +162925%
Contains more CarbsCarbs +42.5%
Contains more OtherOther +270.8%
Contains more WaterWater +2089.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut 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 Walnut Pomelo DV% diff.
Polyunsaturated fat 47.174g 314%
Copper 1.586mg 0.048mg 171%
Manganese 3.414mg 0.017mg 148%
Fats 65.21g 0.04g 100%
Vitamin C 1.3mg 61mg 66%
Phosphorus 346mg 17mg 47%
Vitamin B6 0.537mg 0.036mg 39%
Magnesium 158mg 6mg 36%
Iron 2.91mg 0.11mg 35%
Calories 654kcal 38kcal 31%
Protein 15.23g 0.76g 29%
Saturated fat 6.126g 28%
Zinc 3.09mg 0.08mg 27%
Vitamin B1 0.341mg 0.034mg 26%
Folate 98µg 25%
Fiber 6.7g 1g 23%
Monounsaturated fat 8.933g 22%
Vitamin B5 0.57mg 11%
Selenium 4.9µg 9%
Vitamin B2 0.15mg 0.027mg 9%
Calcium 98mg 4mg 9%
Choline 39.2mg 7%
Potassium 441mg 216mg 7%
Vitamin B3 1.125mg 0.22mg 6%
Vitamin E 0.7mg 5%
Vitamin K 2.7µg 2%
Carbs 13.71g 9.62g 1%
Net carbs 7.01g 8.62g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 1mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
18%
Pomelo
Minerals Daily Need Coverage Score
152%
Walnut
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 78)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $4.7)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.