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Kumquat vs. Walnut — In-Depth Nutrition Comparison

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The main differences between kumquat and walnut

  • Kumquat is richer in vitamin C, yet walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, zinc, iron, and vitamin B1.
  • Daily need coverage for copper for walnut is 166% higher.
  • Kumquat contains 34 times more vitamin C than walnut. Kumquat contains 43.9mg of vitamin C, while walnut contains 1.3mg.
  • Kumquat contains less saturated fat.
  • Walnut has a lower glycemic index than kumquat.

Food types used in this article are Kumquats, raw and Nuts, walnuts, english.

Infographic

Kumquat vs Walnut 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%
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +58.1%
Contains more PotassiumPotassium +137.1%
Contains more IronIron +238.4%
Contains more CopperCopper +1569.5%
Contains more ZincZinc +1717.6%
Contains more PhosphorusPhosphorus +1721.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +2428.9%
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%
Walnut
9
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +3276.9%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B1Vitamin B1 +821.6%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +162.2%
Contains more Vitamin B5Vitamin B5 +174%
Contains more Vitamin B6Vitamin B6 +1391.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +476.5%
Contains more CholineCholine +366.7%
~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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +16%
Contains more WaterWater +1886.5%
Contains more ProteinProtein +710.1%
Contains more FatsFats +7482.6%
Contains more OtherOther +249%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +5700.6%
Contains more Poly. FatPolyunsaturated fat +27487.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Walnut DV% diff.
Polyunsaturated fat 0.171g 47.174g 313%
Copper 0.095mg 1.586mg 166%
Manganese 0.135mg 3.414mg 143%
Fats 0.86g 65.21g 99%
Vitamin C 43.9mg 1.3mg 47%
Phosphorus 19mg 346mg 47%
Vitamin B6 0.036mg 0.537mg 39%
Magnesium 20mg 158mg 33%
Calories 71kcal 654kcal 29%
Zinc 0.17mg 3.09mg 27%
Saturated fat 0.103g 6.126g 27%
Protein 1.88g 15.23g 27%
Iron 0.86mg 2.91mg 26%
Vitamin B1 0.037mg 0.341mg 25%
Monounsaturated fat 0.154g 8.933g 22%
Folate 17µg 98µg 20%
Selenium 0µg 4.9µg 9%
Potassium 186mg 441mg 8%
Vitamin B5 0.208mg 0.57mg 7%
Choline 8.4mg 39.2mg 6%
Vitamin B2 0.09mg 0.15mg 5%
Vitamin E 0.15mg 0.7mg 4%
Vitamin B3 0.429mg 1.125mg 4%
Calcium 62mg 98mg 4%
Vitamin A 15µg 1µg 2%
Vitamin K 0µg 2.7µg 2%
Fiber 6.5g 6.7g 1%
Carbs 15.9g 13.71g 1%
Net carbs 9.4g 7.01g N/A
Sugar 9.36g 2.61g N/A
Starch 0.06g 0%
Sodium 10mg 2mg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
14%
Kumquat
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 6.75g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 6.023g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.