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Wheat vs. Pomelo — In-Depth Nutrition Comparison

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Differences between wheat and pomelo

  • Wheat has more manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, vitamin B1, and vitamin B6, while pomelo has more vitamin C.
  • Wheat 's daily need coverage for manganese is 130% higher.
  • Pomelo contains 52 times less zinc than wheat . Wheat contains 4.16mg of zinc, while pomelo contains 0.08mg.
  • Wheat has a lower glycemic index. The glycemic index of wheat is 50, while the glycemic index of pomelo is 78.

The food types used in this comparison are Wheat, durum and Pummelo, raw.

Infographic

Wheat  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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +2300%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +99.5%
Contains more IronIron +3100%
Contains more CopperCopper +1052.1%
Contains more ZincZinc +5100%
Contains more PhosphorusPhosphorus +2888.2%
Contains more ManganeseManganese +17617.6%
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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +1132.4%
Contains more Vitamin B2Vitamin B2 +348.1%
Contains more Vitamin B3Vitamin B3 +2962.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1063.9%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 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 +1700%
Contains more FatsFats +6075%
Contains more CarbsCarbs +639.4%
Contains more OtherOther +270.8%
Contains more WaterWater +714.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat 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 Wheat Pomelo DV% diff.
Selenium 89.4µg 163%
Manganese 3.012mg 0.017mg 130%
Phosphorus 508mg 17mg 70%
Vitamin C 0mg 61mg 68%
Copper 0.553mg 0.048mg 56%
Iron 3.52mg 0.11mg 43%
Vitamin B3 6.738mg 0.22mg 41%
Zinc 4.16mg 0.08mg 37%
Magnesium 144mg 6mg 33%
Vitamin B1 0.419mg 0.034mg 32%
Vitamin B6 0.419mg 0.036mg 29%
Protein 13.68g 0.76g 26%
Carbs 71.13g 9.62g 21%
Vitamin B5 0.935mg 19%
Calories 339kcal 38kcal 15%
Folate 43µg 11%
Polyunsaturated fat 0.978g 7%
Vitamin B2 0.121mg 0.027mg 7%
Potassium 431mg 216mg 6%
Fiber 1g 4%
Fats 2.47g 0.04g 4%
Calcium 34mg 4mg 3%
Saturated fat 0.454g 2%
Monounsaturated fat 0.344g 1%
Net carbs 71.13g 8.62g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
18%
Pomelo
Minerals Daily Need Coverage Score
168%
Wheat
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
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 - 0.454g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $0.1)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.