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Kumquat vs. Cranberries — In-Depth Nutrition Comparison

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What are the differences between Kumquat and Cranberries?

  • Kumquat is higher in Vitamin C, Fiber, Iron, Calcium, and Vitamin B2, however, Cranberries are richer in Vitamin E, and Manganese.
  • Kumquat's daily need coverage for Vitamin C is 33% more.
  • Cranberries contain 17 times less Folate than Kumquat. Kumquat contains 17µg of Folate, while Cranberries contain 1µg.

We used Kumquats, raw and Cranberries, raw types in this article.

Infographic

Kumquat vs Cranberries infographic
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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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +675%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +273.9%
Contains more CopperCopper +69.6%
Contains more ZincZinc +88.9%
Contains more PhosphorusPhosphorus +72.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +97.8%
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% 17% 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 47% 3.8% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +213.6%
Contains more Vitamin AVitamin A +360.3%
Contains more Vitamin B1Vitamin B1 +208.3%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +324.8%
Contains more FolateFolate +1600%
Contains more CholineCholine +52.7%
Contains more Vitamin EVitamin E +780%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin KVitamin K +∞%
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +308.7%
Contains more FatsFats +561.5%
Contains more CarbsCarbs +32.8%
Contains more OtherOther +325%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated Fat +755.6%
Contains more Poly. FatPolyunsaturated fat +210.9%
Contains less Sat. FatSaturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Cranberries Opinion
Calories 71kcal 46kcal Kumquat
Protein 1.88g 0.46g Kumquat
Fats 0.86g 0.13g Kumquat
Vitamin C 43.9mg 14mg Kumquat
Net carbs 9.4g 8.37g Kumquat
Carbs 15.9g 11.97g Kumquat
Magnesium 20mg 6mg Kumquat
Calcium 62mg 8mg Kumquat
Potassium 186mg 80mg Kumquat
Iron 0.86mg 0.23mg Kumquat
Sugar 9.36g 4.27g Cranberries
Fiber 6.5g 3.6g Kumquat
Copper 0.095mg 0.056mg Kumquat
Zinc 0.17mg 0.09mg Kumquat
Phosphorus 19mg 11mg Kumquat
Sodium 10mg 2mg Cranberries
Vitamin A 290IU 63IU Kumquat
Vitamin A 15µg 3µg Kumquat
Vitamin E 0.15mg 1.32mg Cranberries
Manganese 0.135mg 0.267mg Cranberries
Selenium 0µg 0.1µg Cranberries
Vitamin B1 0.037mg 0.012mg Kumquat
Vitamin B2 0.09mg 0.02mg Kumquat
Vitamin B3 0.429mg 0.101mg Kumquat
Vitamin B5 0.208mg 0.295mg Cranberries
Vitamin B6 0.036mg 0.057mg Cranberries
Vitamin K 0µg 5µg Cranberries
Folate 17µg 1µg Kumquat
Choline 8.4mg 5.5mg Kumquat
Saturated Fat 0.103g 0.008g Cranberries
Monounsaturated Fat 0.154g 0.018g Kumquat
Polyunsaturated fat 0.171g 0.055g Kumquat
Tryptophan 0.003mg Cranberries
Threonine 0.028mg Cranberries
Isoleucine 0.033mg Cranberries
Leucine 0.053mg Cranberries
Lysine 0.039mg Cranberries
Methionine 0.003mg Cranberries
Phenylalanine 0.036mg Cranberries
Valine 0.045mg Cranberries
Histidine 0.018mg Cranberries
Fructose 0.67g Cranberries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Cranberries
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
19%
Kumquat
10%
Cranberries
Minerals Daily Need Coverage Score
14%
Kumquat
8%
Cranberries

Comparison summary

Which food is richer in minerals?
Kumquat
Kumquat is relatively richer in minerals
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 5.09g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberries
Cranberries is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 22)
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 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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.