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Kumquat vs Pomegranate - In-Depth Nutrition Comparison

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A recap on differences between Kumquat and Pomegranate

  • Kumquat is higher in Vitamin C, Fiber, Iron, and Calcium, yet Pomegranate is higher in Vitamin K, Copper, and Folate.
  • Kumquat covers your daily Vitamin C needs 37% more than Pomegranate.
  • Kumquat contains 6 times more Calcium than Pomegranate. While Kumquat contains 62mg of Calcium, Pomegranate contains only 10mg.
  • The amount of Sugar in Kumquat is lower.

Food varieties used in this article are Kumquats, raw and Pomegranates, raw.

Infographic

Kumquat vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +186.7%
Contains more Calcium +520%
Contains more Magnesium +66.7%
Contains more Potassium +26.9%
Contains more Copper +66.3%
Contains more Zinc +105.9%
Contains more Phosphorus +89.5%
Contains less Sodium -70%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 19% 17% 15% 32% 5% 9% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +186.7%
Contains more Calcium +520%
Contains more Magnesium +66.7%
Contains more Potassium +26.9%
Contains more Copper +66.3%
Contains more Zinc +105.9%
Contains more Phosphorus +89.5%
Contains less Sodium -70%

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
:
Contains more Vitamin C +330.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B3 +46.4%
Contains more Vitamin E +300%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +108.3%
Contains more Vitamin K +∞%
Contains more Folate +123.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 147% 18% 3% 0% 10% 21% 9% 13% 9% 0% 0% 13%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +330.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B3 +46.4%
Contains more Vitamin E +300%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +108.3%
Contains more Vitamin K +∞%
Contains more Folate +123.5%

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
16
Pomegranate
Mineral Summary Score
16
Kumquat
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
16%
Kumquat
19%
Pomegranate
Fats
4%
Kumquat
5%
Pomegranate

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 Pomegranate
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 4.31g)
Which food is lower in Saturated Fat?
Kumquat
Kumquat is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 0)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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.

All nutrients comparison - raw data values

Nutrient Kumquat Pomegranate Opinion
Calories 71 83 Pomegranate
Protein 1.88 1.67 Kumquat
Fats 0.86 1.17 Pomegranate
Vitamin C 43.9 10.2 Kumquat
Carbs 15.9 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 0.3 Kumquat
Calcium 62 10 Kumquat
Potassium 186 236 Pomegranate
Magnesium 20 12 Kumquat
Sugar 9.36 13.67 Kumquat
Fiber 6.5 4 Kumquat
Copper 0.095 0.158 Pomegranate
Zinc 0.17 0.35 Pomegranate
Starch
Phosphorus 19 36 Pomegranate
Sodium 10 3 Pomegranate
Vitamin A 290 0 Kumquat
Vitamin E 0.15 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.037 0.067 Pomegranate
Vitamin B2 0.09 0.053 Kumquat
Vitamin B3 0.429 0.293 Kumquat
Vitamin B5 0.208 0.377 Pomegranate
Vitamin B6 0.036 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 0 16.4 Pomegranate
Folate 17 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.103 0.12 Kumquat
Monounsaturated Fat 0.154 0.093 Kumquat
Polyunsaturated fat 0.171 0.079 Kumquat
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.