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  6. Kumquat vs. Sauerkraut

Kumquat vs. Sauerkraut — In-Depth Nutrition Comparison

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How are kumquat and sauerkraut different?

  • Kumquat has more vitamin C, fiber, vitamin A, and vitamin B2; however, sauerkraut is richer in vitamin K, iron, and vitamin B6.
  • Kumquat covers your daily need for vitamin C, 32% more than sauerkraut.
  • Kumquat has 16 times more vitamin A than sauerkraut. Kumquat has 290IU of vitamin A, while sauerkraut has 18IU.
  • Kumquat contains less sodium.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of sauerkraut is 32.

Kumquats, raw and Sauerkraut, canned, solids, and liquids types were used in this article.

Infographic

Kumquat vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +106.7%
Contains less SodiumSodium -98.5%
Contains more IronIron +70.9%
Contains more ZincZinc +11.8%
Contains more ManganeseManganese +11.9%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~170mg
~equal in Copper ~0.096mg
~equal in Phosphorus ~20mg

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%
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin CVitamin C +198.6%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +76.2%
Contains more Vitamin B2Vitamin B2 +309.1%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +123.7%
Contains more Vitamin B6Vitamin B6 +261.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.2%
Contains more CholineCholine +23.8%
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Sauerkraut DV% diff.
Vitamin C 43.9mg 14.7mg 32%
Sodium 10mg 661mg 28%
Fiber 6.5g 2.9g 14%
Vitamin K 0µg 13µg 11%
Iron 0.86mg 1.47mg 8%
Vitamin B6 0.036mg 0.13mg 7%
Vitamin B2 0.09mg 0.022mg 5%
Carbs 15.9g 4.28g 4%
Calories 71kcal 19kcal 3%
Calcium 62mg 30mg 3%
Magnesium 20mg 13mg 2%
Vitamin B5 0.208mg 0.093mg 2%
Vitamin B3 0.429mg 0.143mg 2%
Folate 17µg 24µg 2%
Vitamin A 15µg 1µg 2%
Protein 1.88g 0.91g 2%
Selenium 0µg 0.6µg 1%
Polyunsaturated fat 0.171g 0.067g 1%
Vitamin B1 0.037mg 0.021mg 1%
Manganese 0.135mg 0.151mg 1%
Fats 0.86g 0.14g 1%
Net carbs 9.4g 1.38g N/A
Potassium 186mg 170mg 0%
Sugar 9.36g 1.78g N/A
Copper 0.095mg 0.096mg 0%
Zinc 0.17mg 0.19mg 0%
Phosphorus 19mg 20mg 0%
Vitamin E 0.15mg 0.14mg 0%
Choline 8.4mg 10.4mg 0%
Saturated fat 0.103g 0.034g 0%
Monounsaturated fat 0.154g 0.013g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 0%

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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +106.6%
Contains more FatsFats +514.3%
Contains more CarbsCarbs +271.5%
Contains more WaterWater +14.4%
Contains more OtherOther +321.6%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +1084.6%
Contains more Poly. FatPolyunsaturated fat +155.2%
Contains less Sat. FatSaturated fat -67%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.