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Cashew vs. Kumquat — In-Depth Nutrition Comparison

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What are the main differences between cashew and kumquat?

  • Cashew is richer in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B1, while kumquat is higher in vitamin C.
  • Cashew's daily need coverage for copper is 233% higher.
  • Kumquat is lower in saturated fat.
  • Kumquat has a higher glycemic index (67) than cashew (25).

We used Nuts, cashew nuts, raw and Kumquats, raw types in this comparison.

Infographic

Cashew vs Kumquat infographic
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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.
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +1360%
Contains more PotassiumPotassium +254.8%
Contains more IronIron +676.7%
Contains more CopperCopper +2210.5%
Contains more ZincZinc +3300%
Contains more PhosphorusPhosphorus +3021.1%
Contains more ManganeseManganese +1125.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +67.6%
Contains less SodiumSodium -16.7%

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.
Cashew
7
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +1043.2%
Contains more Vitamin B3Vitamin B3 +147.6%
Contains more Vitamin B5Vitamin B5 +315.4%
Contains more Vitamin B6Vitamin B6 +1058.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +47.1%
Contains more Vitamin CVitamin C +8680%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
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 ProteinProtein +869.1%
Contains more FatsFats +4998.8%
Contains more CarbsCarbs +89.9%
Contains more OtherOther +398%
Contains more WaterWater +1454.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +15352.6%
Contains more Poly. FatPolyunsaturated fat +4487.7%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Kumquat DV% diff.
Copper 2.195mg 0.095mg 233%
Phosphorus 593mg 19mg 82%
Iron 6.68mg 0.86mg 73%
Manganese 1.655mg 0.135mg 66%
Fats 43.85g 0.86g 66%
Magnesium 292mg 20mg 65%
Monounsaturated fat 23.797g 0.154g 59%
Polyunsaturated fat 7.845g 0.171g 51%
Zinc 5.78mg 0.17mg 51%
Vitamin C 0.5mg 43.9mg 48%
Selenium 19.9µg 0µg 36%
Saturated fat 7.783g 0.103g 35%
Protein 18.22g 1.88g 33%
Vitamin B1 0.423mg 0.037mg 32%
Vitamin B6 0.417mg 0.036mg 29%
Vitamin K 34.1µg 0µg 28%
Calories 553kcal 71kcal 24%
Potassium 660mg 186mg 14%
Fiber 3.3g 6.5g 13%
Vitamin B5 0.864mg 0.208mg 13%
Starch 23.49g 10%
Carbs 30.19g 15.9g 5%
Vitamin E 0.9mg 0.15mg 5%
Vitamin B3 1.062mg 0.429mg 4%
Calcium 37mg 62mg 3%
Choline 8.4mg 2%
Vitamin A 0µg 15µg 2%
Folate 25µg 17µg 2%
Vitamin B2 0.058mg 0.09mg 2%
Net carbs 26.89g 9.4g N/A
Sugar 5.91g 9.36g N/A
Sodium 12mg 10mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Kumquat
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%
Cashew
18%
Kumquat
Minerals Daily Need Coverage Score
200%
Cashew
14%
Kumquat

Comparison summary

Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 7.68g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 3.45g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.