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  6. Grapefruit vs. Pomelo

Grapefruit vs. Pomelo — In-Depth Nutrition Comparison

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What are the differences between grapefruit and pomelo?

  • Grapefruit is higher in vitamin A, yet pomelo is higher in vitamin C.
  • Pomelo's daily need coverage for vitamin C is 33% more.
  • Grapefruit has 144 times more vitamin A than pomelo. While grapefruit has 1150 IU of vitamin A, pomelo has only 8 IU.
  • The glycemic index of grapefruit is lower.

We used Grapefruit, raw, pink, and red, all areas and Pummelo, raw types in this article.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Pomelo
Pomelo
4
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 +50%
Contains more CalciumCalcium +450%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +29.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +60%
Contains more IronIron +37.5%
Contains more CopperCopper +50%
Contains more ZincZinc +14.3%
~equal in Phosphorus ~17mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 19% 2.6% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8%
Pomelo
Pomelo
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +26.5%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +47.2%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +95.5%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.22mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Grapefruit Pomelo DV% diff.
Vitamin C 31.2mg 61mg 33%
Vitamin A 58µg 0µg 6%
Vitamin B5 0.262mg 5%
Folate 13µg 3%
Calcium 22mg 4mg 2%
Potassium 135mg 216mg 2%
Fiber 1.6g 1g 2%
Copper 0.032mg 0.048mg 2%
Fructose 1.77g 2%
Magnesium 9mg 6mg 1%
Vitamin E 0.13mg 1%
Vitamin B1 0.043mg 0.034mg 1%
Vitamin B6 0.053mg 0.036mg 1%
Choline 7.7mg 1%
Calories 42kcal 38kcal 0%
Protein 0.77g 0.76g 0%
Protein per 100 calories 1.8g 2g N/A
Calories per 10 g protein 545kcal 500kcal N/A
Weight per 100 calories 238g 263g N/A
Fats 0.14g 0.04g 0%
Net carbs 9.06g 8.62g N/A
Carbs 10.66g 9.62g 0%
Iron 0.08mg 0.11mg 0%
Sugar 6.89g N/A
Zinc 0.07mg 0.08mg 0%
Phosphorus 18mg 17mg 0%
Sodium 0mg 1mg 0%
Manganese 0.022mg 0.017mg 0%
Selenium 0.1µg 0%
Vitamin B2 0.031mg 0.027mg 0%
Vitamin B3 0.204mg 0.22mg 0%
Saturated fat 0.021g 0%
Monounsaturated fat 0.02g 0%
Polyunsaturated fat 0.036g 0%
Tryptophan 0.008mg 0%
Threonine 0.013mg 0%
Isoleucine 0.008mg 0%
Leucine 0.015mg 0%
Lysine 0.019mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.013mg 0%
Valine 0.015mg 0%
Histidine 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Pomelo
Pomelo
2
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more FatsFats +250%
Contains more OtherOther +29.7%
~equal in Protein ~0.76g
~equal in Carbs ~9.62g
~equal in Water ~89.1g

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.