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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +10.5%
Contains more Calcium +138.5%
Contains more Iron +115%
Equal in Phosphorus - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 33% 15% 9% 17% 2% 5% 32%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
12
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry Kumquat
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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
Starch g g
Fructose g g
Sugar g 9.36g Cranberry
Fiber g 6.5g Kumquat
Calcium 26mg 62mg Kumquat
Iron 0.4mg 0.86mg Kumquat
Magnesium mg 20mg Kumquat
Phosphorus 21mg 19mg Cranberry
Potassium mg 186mg Kumquat
Sodium mg 10mg Cranberry
Zinc mg 0.17mg Kumquat
Copper mg 0.095mg Kumquat
Vitamin A 90IU 290IU Kumquat
Vitamin E mg 0.15mg Kumquat
Vitamin D IU 0IU Kumquat
Vitamin D µg 0µg 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 mg 0.208mg Kumquat
Vitamin B6 mg 0.036mg Kumquat
Folate µg 17µg Kumquat
Vitamin B12 µg 0µg Kumquat
Vitamin K µg 0µg Kumquat
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.103g Cranberry
Monounsaturated Fat g 0.154g Kumquat
Polyunsaturated fat g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Cranberry
20
Kumquat
Mineral Summary Score
4
Cranberry
16
Kumquat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Cranberry
11%
Kumquat
Carbohydrates
12%
Cranberry
16%
Kumquat
Fats
2%
Cranberry
4%
Kumquat

Comparison summary

Which food is richer in minerals?
Kumquat
Kumquat is relatively richer in minerals
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 45)
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 cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.