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Pomegranate vs. Kumquat — In-Depth Nutrition Comparison

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A recap on differences between Pomegranate and Kumquat

  • Pomegranate is higher in Vitamin K, Copper, and Folate, yet Kumquat is higher in Vitamin C, Fiber, Iron, and Calcium.
  • Kumquat covers your daily Vitamin C needs 37% more than Pomegranate.
  • The amount of Sugar in Kumquat is lower.

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

Infographic

Pomegranate vs Kumquat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +89.5%
Contains more Potassium +26.9%
Contains less Sodium -70%
Contains more Zinc +105.9%
Contains more Copper +66.3%
Contains more Selenium +∞%
Contains more Calcium +520%
Contains more Iron +186.7%
Contains more Magnesium +66.7%
Contains more Manganese +13.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Contains more Phosphorus +89.5%
Contains more Potassium +26.9%
Contains less Sodium -70%
Contains more Zinc +105.9%
Contains more Copper +66.3%
Contains more Selenium +∞%
Contains more Calcium +520%
Contains more Iron +186.7%
Contains more Magnesium +66.7%
Contains more Manganese +13.4%

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.
:
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 Folate +123.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +330.4%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B3 +46.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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%
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 Folate +123.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +330.4%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B3 +46.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +36%
Contains more Carbs +17.6%
Contains more Protein +12.6%
Equal in Water - 80.85
Equal in Other - 0.51
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more Fats +36%
Contains more Carbs +17.6%
Contains more Protein +12.6%
Equal in Water - 80.85
Equal in Other - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.2%
Contains more Monounsaturated Fat +65.6%
Contains more Polyunsaturated fat +116.5%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Contains less Saturated Fat -14.2%
Contains more Monounsaturated Fat +65.6%
Contains more Polyunsaturated fat +116.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Kumquat
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

All nutrients comparison - raw data values

Nutrient Pomegranate Kumquat Opinion
Net carbs 14.7g 9.4g Pomegranate
Protein 1.67g 1.88g Kumquat
Fats 1.17g 0.86g Pomegranate
Carbs 18.7g 15.9g Pomegranate
Calories 83kcal 71kcal Pomegranate
Sugar 13.67g 9.36g Kumquat
Fiber 4g 6.5g Kumquat
Calcium 10mg 62mg Kumquat
Iron 0.3mg 0.86mg Kumquat
Magnesium 12mg 20mg Kumquat
Phosphorus 36mg 19mg Pomegranate
Potassium 236mg 186mg Pomegranate
Sodium 3mg 10mg Pomegranate
Zinc 0.35mg 0.17mg Pomegranate
Copper 0.158mg 0.095mg Pomegranate
Manganese 0.119mg 0.135mg Kumquat
Selenium 0.5µg 0µg Pomegranate
Vitamin A 0IU 290IU Kumquat
Vitamin A RAE 0µg 15µg Kumquat
Vitamin E 0.6mg 0.15mg Pomegranate
Vitamin C 10.2mg 43.9mg Kumquat
Vitamin B1 0.067mg 0.037mg Pomegranate
Vitamin B2 0.053mg 0.09mg Kumquat
Vitamin B3 0.293mg 0.429mg Kumquat
Vitamin B5 0.377mg 0.208mg Pomegranate
Vitamin B6 0.075mg 0.036mg Pomegranate
Folate 38µg 17µg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
Saturated Fat 0.12g 0.103g Kumquat
Monounsaturated Fat 0.093g 0.154g Kumquat
Polyunsaturated fat 0.079g 0.171g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Kumquat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pomegranate
20%
Kumquat
Minerals Daily Need Coverage Score
14%
Pomegranate
14%
Kumquat

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 - 67)
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.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.