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Kumquat vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between kumquat and almonds

  • Kumquat has more vitamin C; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, zinc, and fiber.
  • Almonds cover your daily vitamin E needs 170% more than kumquat.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Kumquats, raw and Nuts, almonds.

Infographic

Kumquat vs Almonds 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +1250%
Contains more CalciumCalcium +333.9%
Contains more PotassiumPotassium +294.1%
Contains more IronIron +331.4%
Contains more CopperCopper +985.3%
Contains more ZincZinc +1735.3%
Contains more PhosphorusPhosphorus +2431.6%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +1514.1%
Contains more SeleniumSelenium +∞%

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 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%
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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16986.7%
Contains more Vitamin B1Vitamin B1 +454.1%
Contains more Vitamin B2Vitamin B2 +1164.4%
Contains more Vitamin B3Vitamin B3 +743.4%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +280.6%
Contains more FolateFolate +158.8%
Contains more CholineCholine +520.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1733.3%
Contains more ProteinProtein +1025%
Contains more FatsFats +5705.8%
Contains more CarbsCarbs +35.5%
Contains more OtherOther +480.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +20387.7%
Contains more Poly. FatPolyunsaturated fat +7109.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Almonds DV% diff.
Vitamin E 0.15mg 25.63mg 170%
Copper 0.095mg 1.031mg 104%
Manganese 0.135mg 2.179mg 89%
Vitamin B2 0.09mg 1.138mg 81%
Polyunsaturated fat 0.171g 12.329g 81%
Monounsaturated fat 0.154g 31.551g 78%
Fats 0.86g 49.93g 75%
Phosphorus 19mg 481mg 66%
Magnesium 20mg 270mg 60%
Vitamin C 43.9mg 0mg 49%
Protein 1.88g 21.15g 39%
Iron 0.86mg 3.71mg 36%
Zinc 0.17mg 3.12mg 27%
Calories 71kcal 579kcal 25%
Fiber 6.5g 12.5g 24%
Calcium 62mg 269mg 21%
Vitamin B3 0.429mg 3.618mg 20%
Saturated fat 0.103g 3.802g 17%
Potassium 186mg 733mg 16%
Vitamin B1 0.037mg 0.205mg 14%
Vitamin B6 0.036mg 0.137mg 8%
Choline 8.4mg 52.1mg 8%
Selenium 0µg 4.1µg 7%
Folate 17µg 44µg 7%
Vitamin B5 0.208mg 0.471mg 5%
Vitamin A 15µg 0µg 2%
Carbs 15.9g 21.55g 2%
Net carbs 9.4g 9.05g N/A
Sugar 9.36g 4.35g N/A
Starch 0.72g 0%
Sodium 10mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Almonds
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
18%
Kumquat
78%
Almonds
Minerals Daily Need Coverage Score
14%
Kumquat
142%
Almonds

Comparison summary

Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 3.699g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 5.01g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.