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  6. Wild rice raw vs. Pomelo

Wild rice raw vs. Pomelo — In-Depth Nutrition Comparison

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Summary of differences between Wild rice raw and Pomelo

  • Wild rice raw has more Phosphorus, Manganese, Zinc, Copper, Magnesium, Vitamin B3, Vitamin B6, Iron, and Fiber, however, Pomelo is higher in Vitamin C.
  • Pomelo covers your daily need of Vitamin C 68% more than Wild rice raw.
  • Wild rice raw has 78 times more Manganese than Pomelo. While Wild rice raw has 1.329mg of Manganese, Pomelo has only 0.017mg.

These are the specific foods used in this comparison Wild rice, raw and Pummelo, raw.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
9
:
1
Pomelo
Pomelo
Contains more Calcium +425%
Contains more Iron +1681.8%
Contains more Magnesium +2850%
Contains more Phosphorus +2447.1%
Contains more Potassium +97.7%
Contains more Zinc +7350%
Contains more Copper +991.7%
Contains more Manganese +7717.6%
Contains less Sodium -85.7%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Pomelo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 5% 8% 20% 1% 3% 16% 3% 0%
Contains more Calcium +425%
Contains more Iron +1681.8%
Contains more Magnesium +2850%
Contains more Phosphorus +2447.1%
Contains more Potassium +97.7%
Contains more Zinc +7350%
Contains more Copper +991.7%
Contains more Manganese +7717.6%
Contains less Sodium -85.7%

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.
Wild rice raw
Wild rice raw
10
:
1
Pomelo
Pomelo
Contains more Vitamin A +137.5%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +870.4%
Contains more Vitamin B3 +2960.5%
Contains more Vitamin B6 +986.1%
Contains more Vitamin C +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Pomelo
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 +137.5%
Contains more Vitamin B1 +238.2%
Contains more Vitamin B2 +870.4%
Contains more Vitamin B3 +2960.5%
Contains more Vitamin B6 +986.1%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Pomelo
Pomelo
Contains more Protein +1838.2%
Contains more Fats +2600%
Contains more Carbs +678.6%
Contains more Other +218.8%
Contains more Water +1048.2%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Pomelo
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more Protein +1838.2%
Contains more Fats +2600%
Contains more Carbs +678.6%
Contains more Other +218.8%
Contains more Water +1048.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Pomelo Opinion
Net carbs 68.7g 8.62g Wild rice raw
Protein 14.73g 0.76g Wild rice raw
Fats 1.08g 0.04g Wild rice raw
Carbs 74.9g 9.62g Wild rice raw
Calories 357kcal 38kcal Wild rice raw
Sugar 2.5g Pomelo
Fiber 6.2g 1g Wild rice raw
Calcium 21mg 4mg Wild rice raw
Iron 1.96mg 0.11mg Wild rice raw
Magnesium 177mg 6mg Wild rice raw
Phosphorus 433mg 17mg Wild rice raw
Potassium 427mg 216mg Wild rice raw
Sodium 7mg 1mg Pomelo
Zinc 5.96mg 0.08mg Wild rice raw
Copper 0.524mg 0.048mg Wild rice raw
Manganese 1.329mg 0.017mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin A 19IU 8IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin C 0mg 61mg Pomelo
Vitamin B1 0.115mg 0.034mg Wild rice raw
Vitamin B2 0.262mg 0.027mg Wild rice raw
Vitamin B3 6.733mg 0.22mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.391mg 0.036mg Wild rice raw
Folate 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.156g Pomelo
Monounsaturated Fat 0.159g Wild rice raw
Polyunsaturated fat 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
19%
Pomelo
Minerals Daily Need Coverage Score
96%
Wild rice raw
6%
Pomelo

Comparison summary

Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 21)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.156g)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.