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  6. Cranberry vs. Kumquat

Cranberry vs. Kumquat — In-Depth Nutrition Comparison

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How are Cranberry and Kumquat different?

  • Kumquat has more Vitamin C, and Iron than Cranberry.
  • Daily need coverage for Vitamin C from Kumquat is 25% higher.

Cranberry, low bush or lingenberry, raw (Alaska Native) and Kumquats, raw are the varieties used in this article.

Infographic

Cranberry vs Kumquat 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.
Cranberry
Cranberry
2
:
8
Kumquat
Kumquat
Contains more Phosphorus +10.5%
Contains more Calcium +138.5%
Contains more Iron +115%
Equal in Phosphorus - 19
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Kumquat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Contains more Phosphorus +10.5%
Contains more Calcium +138.5%
Contains more Iron +115%
Equal in Phosphorus - 19

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.
Cranberry
Cranberry
0
:
12
Kumquat
Kumquat
Contains more Vitamin A +222.2%
Contains more Vitamin C +109%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +12.5%
Equal in Vitamin B3 - 0.429
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Kumquat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
Contains more Vitamin A +222.2%
Contains more Vitamin C +109%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +12.5%
Equal in Vitamin B3 - 0.429

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Kumquat
Kumquat
Contains more Protein +370%
Contains more Fats +72%
Contains more Carbs +30.3%
Contains more Other +155%
Equal in Water - 80.85
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Kumquat
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more Protein +370%
Contains more Fats +72%
Contains more Carbs +30.3%
Contains more Other +155%
Equal in Water - 80.85

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Kumquat Opinion
Net carbs 12.2g 9.4g Cranberry
Protein 0.4g 1.88g Kumquat
Fats 0.5g 0.86g Kumquat
Carbs 12.2g 15.9g Kumquat
Calories 55kcal 71kcal Kumquat
Sugar 9.36g Cranberry
Fiber 6.5g Kumquat
Calcium 26mg 62mg Kumquat
Iron 0.4mg 0.86mg Kumquat
Magnesium 20mg Kumquat
Phosphorus 21mg 19mg Cranberry
Potassium 186mg Kumquat
Sodium 10mg Cranberry
Zinc 0.17mg Kumquat
Copper 0.095mg Kumquat
Manganese 0.135mg Kumquat
Vitamin A 90IU 290IU Kumquat
Vitamin A RAE 15µg Kumquat
Vitamin E 0.15mg Kumquat
Vitamin C 21mg 43.9mg Kumquat
Vitamin B1 0.02mg 0.037mg Kumquat
Vitamin B2 0.08mg 0.09mg Kumquat
Vitamin B3 0.4mg 0.429mg Kumquat
Vitamin B5 0.208mg Kumquat
Vitamin B6 0.036mg Kumquat
Folate 17µg Kumquat
Saturated Fat 0.103g Cranberry
Monounsaturated Fat 0.154g Kumquat
Polyunsaturated fat 0.171g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Kumquat
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
9%
Cranberry
20%
Kumquat
Minerals Daily Need Coverage Score
3%
Cranberry
14%
Kumquat

Comparison summary

Which food is richer in minerals?
Kumquat
Kumquat is relatively richer in minerals
Which food is richer in vitamins?
Kumquat
Kumquat is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.36g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 22)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/nutrients
  2. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.