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Walnut vs. Kumquat — In-Depth Nutrition Comparison

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The main differences between walnut and kumquat

  • Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, zinc, iron, and vitamin B1, yet kumquat is richer in vitamin C.
  • Daily need coverage for copper for walnut is 166% higher.
  • Walnut contains 59 times more saturated fat than kumquat. Walnut contains 6.126g of saturated fat, while kumquat contains 0.103g.
  • Walnut has a lower glycemic index than kumquat.

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

Infographic

Walnut 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.
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%
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%
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.
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%
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%
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%
Contains more Vitamin CVitamin C +3276.9%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +710.1%
Contains more FatsFats +7482.6%
Contains more OtherOther +249%
Contains more CarbsCarbs +16%
Contains more WaterWater +1886.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +5700.6%
Contains more Poly. FatPolyunsaturated fat +27487.1%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Kumquat
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 Walnut Kumquat DV% diff.
Polyunsaturated fat 47.174g 0.171g 313%
Copper 1.586mg 0.095mg 166%
Manganese 3.414mg 0.135mg 143%
Fats 65.21g 0.86g 99%
Vitamin C 1.3mg 43.9mg 47%
Phosphorus 346mg 19mg 47%
Vitamin B6 0.537mg 0.036mg 39%
Magnesium 158mg 20mg 33%
Calories 654kcal 71kcal 29%
Zinc 3.09mg 0.17mg 27%
Saturated fat 6.126g 0.103g 27%
Protein 15.23g 1.88g 27%
Iron 2.91mg 0.86mg 26%
Vitamin B1 0.341mg 0.037mg 25%
Monounsaturated fat 8.933g 0.154g 22%
Folate 98µg 17µg 20%
Selenium 4.9µg 0µg 9%
Potassium 441mg 186mg 8%
Vitamin B5 0.57mg 0.208mg 7%
Choline 39.2mg 8.4mg 6%
Vitamin B2 0.15mg 0.09mg 5%
Vitamin E 0.7mg 0.15mg 4%
Vitamin B3 1.125mg 0.429mg 4%
Calcium 98mg 62mg 4%
Vitamin A 1µg 15µg 2%
Vitamin K 2.7µg 0µg 2%
Fiber 6.7g 6.5g 1%
Carbs 13.71g 15.9g 1%
Net carbs 7.01g 9.4g N/A
Sugar 2.61g 9.36g N/A
Starch 0.06g 0%
Sodium 2mg 10mg 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
Walnut Kumquat
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
32%
Walnut
18%
Kumquat
Minerals Daily Need Coverage Score
152%
Walnut
14%
Kumquat

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