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Kumquat vs. Cooking plantain — In-Depth Nutrition Comparison

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What are the main differences between Kumquat and Cooking plantain?

  • Kumquat is richer in Vitamin C, Fiber, and Calcium, while Cooking plantain is higher in Vitamin B6, and Potassium.
  • Kumquat's daily need coverage for Vitamin C is 28% higher.
  • Cooking plantain has 21 times less Calcium than Kumquat. Kumquat has 62mg of Calcium, while Cooking plantain has 3mg.
  • Kumquat is lower in Sugar.

We used Kumquats, raw and Plantains, raw types in this comparison.

Infographic

Kumquat vs Cooking plantain 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.
Contains more Calcium +1966.7%
Contains more Iron +43.3%
Contains more Zinc +21.4%
Contains more Copper +17.3%
Contains more Magnesium +85%
Contains more Phosphorus +78.9%
Contains more Potassium +168.3%
Contains less Sodium -60%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +1966.7%
Contains more Iron +43.3%
Contains more Zinc +21.4%
Contains more Copper +17.3%
Contains more Magnesium +85%
Contains more Phosphorus +78.9%
Contains more Potassium +168.3%
Contains less Sodium -60%
Contains more Selenium +∞%

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.
:
Contains more Vitamin C +138.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin A +288.6%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +59.9%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +730.6%
Contains more Folate +29.4%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.14
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin C +138.6%
Contains more Vitamin B2 +66.7%
Contains more Vitamin A +288.6%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +59.9%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +730.6%
Contains more Folate +29.4%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44.6%
Contains more Fats +132.4%
Contains more Water +23.9%
Contains more Carbs +100.6%
Contains more Other +127.5%
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +44.6%
Contains more Fats +132.4%
Contains more Water +23.9%
Contains more Carbs +100.6%
Contains more Other +127.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28%
Contains more Monounsaturated Fat +381.3%
Contains more Polyunsaturated fat +147.8%
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -28%
Contains more Monounsaturated Fat +381.3%
Contains more Polyunsaturated fat +147.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Cooking plantain Opinion
Net carbs 9.4g 29.59g Cooking plantain
Protein 1.88g 1.3g Kumquat
Fats 0.86g 0.37g Kumquat
Carbs 15.9g 31.89g Cooking plantain
Calories 71kcal 122kcal Cooking plantain
Sugar 9.36g 15g Kumquat
Fiber 6.5g 2.3g Kumquat
Calcium 62mg 3mg Kumquat
Iron 0.86mg 0.6mg Kumquat
Magnesium 20mg 37mg Cooking plantain
Phosphorus 19mg 34mg Cooking plantain
Potassium 186mg 499mg Cooking plantain
Sodium 10mg 4mg Cooking plantain
Zinc 0.17mg 0.14mg Kumquat
Copper 0.095mg 0.081mg Kumquat
Manganese 0.135mg Kumquat
Selenium 0µg 1.5µg Cooking plantain
Vitamin A 290IU 1127IU Cooking plantain
Vitamin A RAE 15µg 56µg Cooking plantain
Vitamin E 0.15mg 0.14mg Kumquat
Vitamin C 43.9mg 18.4mg Kumquat
Vitamin B1 0.037mg 0.052mg Cooking plantain
Vitamin B2 0.09mg 0.054mg Kumquat
Vitamin B3 0.429mg 0.686mg Cooking plantain
Vitamin B5 0.208mg 0.26mg Cooking plantain
Vitamin B6 0.036mg 0.299mg Cooking plantain
Folate 17µg 22µg Cooking plantain
Vitamin K 0µg 0.7µg Cooking plantain
Tryptophan 0.015mg Cooking plantain
Threonine 0.034mg Cooking plantain
Isoleucine 0.036mg Cooking plantain
Leucine 0.059mg Cooking plantain
Lysine 0.06mg Cooking plantain
Methionine 0.017mg Cooking plantain
Phenylalanine 0.044mg Cooking plantain
Valine 0.046mg Cooking plantain
Histidine 0.064mg Cooking plantain
Saturated Fat 0.103g 0.143g Kumquat
Monounsaturated Fat 0.154g 0.032g Kumquat
Polyunsaturated fat 0.171g 0.069g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Cooking plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Kumquat
23%
Cooking plantain
Minerals Daily Need Coverage Score
14%
Kumquat
15%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 5.64g)
Which food is lower in Saturated Fat?
Kumquat
Kumquat is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.