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Kumquat vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between kumquat and cashew?

  • Kumquat is richer in vitamin C, while cashew is higher in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B1.
  • Cashew's daily need coverage for copper is 233% higher.
  • Cashew has 88 times less vitamin C than kumquat. Kumquat has 43.9mg of vitamin C, while cashew has 0.5mg.
  • Kumquat is lower in saturated fat.
  • Kumquat has a higher glycemic index (67) than cashew (25).

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

Infographic

Kumquat vs Cashew 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%
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%
Contains more CalciumCalcium +67.6%
Contains less SodiumSodium -16.7%
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 +∞%

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%
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%
Contains more Vitamin CVitamin C +8680%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
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
Contains more WaterWater +1454.8%
Contains more ProteinProtein +869.1%
Contains more FatsFats +4998.8%
Contains more CarbsCarbs +89.9%
Contains more OtherOther +398%

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
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
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +15352.6%
Contains more Poly. FatPolyunsaturated fat +4487.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kumquat Cashew
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 Kumquat Cashew DV% diff.
Copper 0.095mg 2.195mg 233%
Phosphorus 19mg 593mg 82%
Iron 0.86mg 6.68mg 73%
Manganese 0.135mg 1.655mg 66%
Fats 0.86g 43.85g 66%
Magnesium 20mg 292mg 65%
Monounsaturated fat 0.154g 23.797g 59%
Polyunsaturated fat 0.171g 7.845g 51%
Zinc 0.17mg 5.78mg 51%
Vitamin C 43.9mg 0.5mg 48%
Selenium 0µg 19.9µg 36%
Saturated fat 0.103g 7.783g 35%
Protein 1.88g 18.22g 33%
Vitamin B1 0.037mg 0.423mg 32%
Vitamin B6 0.036mg 0.417mg 29%
Vitamin K 0µg 34.1µg 28%
Calories 71kcal 553kcal 24%
Potassium 186mg 660mg 14%
Fiber 6.5g 3.3g 13%
Vitamin B5 0.208mg 0.864mg 13%
Starch 23.49g 10%
Carbs 15.9g 30.19g 5%
Vitamin E 0.15mg 0.9mg 5%
Vitamin B3 0.429mg 1.062mg 4%
Calcium 62mg 37mg 3%
Choline 8.4mg 2%
Vitamin A 15µg 0µg 2%
Folate 17µg 25µg 2%
Vitamin B2 0.09mg 0.058mg 2%
Net carbs 9.4g 26.89g N/A
Sugar 9.36g 5.91g N/A
Sodium 10mg 12mg 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
Kumquat Cashew
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
32%
Cashew
Minerals Daily Need Coverage Score
14%
Kumquat
200%
Cashew

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.