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Kumquat vs Cranberry - In-Depth Nutrition Comparison

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How are Kumquat and Cranberry different?

  • Kumquat has more Vitamin C, and Iron than Cranberry.
  • Daily need coverage for Vitamin C from Kumquat is 25% higher.
  • Kumquat contains 2 times more Calcium than Cranberry. While Kumquat contains 62mg of Calcium, Cranberry contains only 26mg.

Kumquats, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) are the varieties used in this article.

Infographic

Kumquat vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +138.5%
Contains more Iron +115%
Contains more Phosphorus +10.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 33% 15% 9% 17% 2% 5% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +138.5%
Contains more Iron +115%
Contains more Phosphorus +10.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Kumquat
12
:
Contains more Vitamin A +222.2%
Contains more Vitamin C +109%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +12.5%
Equal in Vitamin B3 - 0.4
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 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +222.2%
Contains more Vitamin C +109%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +12.5%
Equal in Vitamin B3 - 0.4

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kumquat Cranberry
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kumquat Cranberry Opinion
Net carbs 9.4g 12.2g Cranberry
Protein 1.88g 0.4g Kumquat
Fats 0.86g 0.5g Kumquat
Carbs 15.9g 12.2g Kumquat
Calories 71kcal 55kcal Kumquat
Starch g g
Fructose g g
Sugar 9.36g g Cranberry
Fiber 6.5g g Kumquat
Calcium 62mg 26mg Kumquat
Iron 0.86mg 0.4mg Kumquat
Magnesium 20mg mg Kumquat
Phosphorus 19mg 21mg Cranberry
Potassium 186mg mg Kumquat
Sodium 10mg mg Cranberry
Zinc 0.17mg mg Kumquat
Copper 0.095mg mg Kumquat
Vitamin A 290IU 90IU Kumquat
Vitamin E 0.15mg mg Kumquat
Vitamin D 0IU IU Kumquat
Vitamin D 0µg µg Kumquat
Vitamin C 43.9mg 21mg Kumquat
Vitamin B1 0.037mg 0.02mg Kumquat
Vitamin B2 0.09mg 0.08mg Kumquat
Vitamin B3 0.429mg 0.4mg Kumquat
Vitamin B5 0.208mg mg Kumquat
Vitamin B6 0.036mg mg Kumquat
Folate 17µg µg Kumquat
Vitamin B12 0µg µg Kumquat
Vitamin K 0µg µg Kumquat
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.103g g Cranberry
Monounsaturated Fat 0.154g g Kumquat
Polyunsaturated fat 0.171g g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Kumquat
9
Cranberry
Mineral Summary Score
16
Kumquat
4
Cranberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Kumquat
2%
Cranberry
Carbohydrates
16%
Kumquat
12%
Cranberry
Fats
4%
Kumquat
2%
Cranberry

Comparison summary

Which food is richer in minerals?
Kumquat
Kumquat is relatively richer in minerals
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Kumquat
Kumquat is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.36g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.103g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.