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  6. Kumquat vs. Cranberry bean raw

Kumquat vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are kumquat and cranberry bean raw different?

  • Kumquat has more vitamin C; however, cranberry bean raw is richer in folate, copper, fiber, vitamin B1, iron, phosphorus, manganese, potassium, and magnesium.
  • Cranberry bean raw covers your daily need for folate, 147% more than kumquat.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of cranberry bean raw is 35.

Kumquats, raw and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Kumquat vs Cranberry bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +680%
Contains more CalciumCalcium +104.8%
Contains more PotassiumPotassium +616.1%
Contains more IronIron +481.4%
Contains more CopperCopper +735.8%
Contains more ZincZinc +2035.3%
Contains more PhosphorusPhosphorus +1857.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +581.5%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1918.9%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +239.2%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B6Vitamin B6 +758.3%
Contains more FolateFolate +3452.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Kumquat Cranberry bean raw DV% diff.
Folate 17µg 604µg 147%
Copper 0.095mg 0.794mg 78%
Fiber 6.5g 24.7g 73%
Vitamin B1 0.037mg 0.747mg 59%
Iron 0.86mg 5mg 52%
Phosphorus 19mg 372mg 50%
Vitamin C 43.9mg 0mg 49%
Protein 1.88g 23.03g 42%
Manganese 0.135mg 0.92mg 34%
Potassium 186mg 1332mg 34%
Magnesium 20mg 156mg 32%
Zinc 0.17mg 3.63mg 31%
Selenium 0µg 12.7µg 23%
Vitamin B6 0.036mg 0.309mg 21%
Carbs 15.9g 60.05g 15%
Calories 71kcal 335kcal 13%
Vitamin B5 0.208mg 0.748mg 11%
Vitamin B2 0.09mg 0.213mg 9%
Calcium 62mg 127mg 7%
Vitamin B3 0.429mg 1.455mg 6%
Vitamin A 15µg 0µg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.171g 0.527g 2%
Vitamin E 0.15mg 1%
Saturated fat 0.103g 0.316g 1%
Fats 0.86g 1.23g 1%
Net carbs 9.4g 35.35g N/A
Sugar 9.36g N/A
Sodium 10mg 6mg 0%
Monounsaturated fat 0.154g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +552.5%
Contains more ProteinProtein +1125%
Contains more FatsFats +43%
Contains more CarbsCarbs +277.7%
Contains more OtherOther +547.1%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +208.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.