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Kumquat vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between kumquat and wafer?

  • Kumquat is richer in vitamin C, while wafer is higher in copper, iron, manganese, phosphorus, vitamin B3, vitamin B1, and vitamin B2.
  • Kumquat's daily need coverage for vitamin C is 49% higher.
  • Kumquat is lower in saturated fat.

We used Kumquats, raw and Cookies, chocolate wafers types in this comparison.

Infographic

Kumquat vs Wafer 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%
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +165%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +366.3%
Contains more CopperCopper +387.4%
Contains more ZincZinc +541.2%
Contains more PhosphorusPhosphorus +594.7%
Contains more ManganeseManganese +415.6%
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% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Wafer
10
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +448.6%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +566.2%
Contains more Vitamin B5Vitamin B5 +83.2%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +176.5%
Contains more CholineCholine +70.2%
~equal in Vitamin D ~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
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1696.7%
Contains more ProteinProtein +251.1%
Contains more FatsFats +1551.2%
Contains more CarbsCarbs +357.2%
Contains more OtherOther +292.2%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +3059.1%
Contains more Poly. FatPolyunsaturated fat +2328.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Wafer DV% diff.
Vitamin C 43.9mg 0mg 49%
Copper 0.095mg 0.463mg 41%
Iron 0.86mg 4.01mg 39%
Polyunsaturated fat 0.171g 4.153g 27%
Sodium 10mg 580mg 25%
Manganese 0.135mg 0.696mg 24%
Fats 0.86g 14.2g 21%
Carbs 15.9g 72.7g 19%
Saturated fat 0.103g 4.241g 19%
Calories 71kcal 433kcal 18%
Phosphorus 19mg 132mg 16%
Vitamin B3 0.429mg 2.858mg 15%
Vitamin B1 0.037mg 0.203mg 14%
Vitamin B2 0.09mg 0.266mg 14%
Monounsaturated fat 0.154g 4.865g 12%
Fiber 6.5g 3.4g 12%
Selenium 0µg 5.7µg 10%
Protein 1.88g 6.6g 9%
Zinc 0.17mg 1.09mg 8%
Folate 17µg 47µg 8%
Magnesium 20mg 53mg 8%
Vitamin E 0.15mg 0.72mg 4%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Calcium 62mg 31mg 3%
Vitamin B5 0.208mg 0.381mg 3%
Vitamin K 0µg 2.4µg 2%
Cholesterol 0mg 2mg 1%
Choline 8.4mg 14.3mg 1%
Vitamin B6 0.036mg 0.051mg 1%
Potassium 186mg 210mg 1%
Vitamin A 15µg 3µg 1%
Net carbs 9.4g 69.3g N/A
Sugar 9.36g 37.43g N/A
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Wafer
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
18%
Kumquat
21%
Wafer
Minerals Daily Need Coverage Score
14%
Kumquat
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Kumquat
Kumquat is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 28.07g)
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 4.138g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.