Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pomegranate vs Kumquat - In-Depth Nutrition Comparison

Compare

A recap on differences between Pomegranate and Kumquat

  • Pomegranate is higher in Copper, and Folate, yet Kumquat is higher in Vitamin C, Vitamin K, Fiber, Iron, and Calcium.
  • Kumquat covers your daily Vitamin C needs 37% more than Pomegranate.
  • Pomegranate contains 2 times more Folate than Kumquat. While Pomegranate contains 38µg of Folate, Kumquat contains only 17µg.
  • 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" chart 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 Calcium +520%
Contains more Iron +186.7%
Contains more Magnesium +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 33% 15% 9% 17% 2% 5% 32%
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 Calcium +520%
Contains more Iron +186.7%
Contains more Magnesium +66.7%

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 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%

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.
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
Starch g g
Fructose g g
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
Vitamin A 0IU 290IU Kumquat
Vitamin E 0.6mg 0.15mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 16.4µg 0µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

People also compare

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
16
Pomegranate
20
Kumquat
Mineral Summary Score
15
Pomegranate
16
Kumquat

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
10%
Pomegranate
11%
Kumquat
Carbohydrates
19%
Pomegranate
16%
Kumquat
Fats
5%
Pomegranate
4%
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 - 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.

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. 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.