Cranberry vs. Kumquat
Nutrition comparison of Cranberry and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and kumquat:
- Both kumquat and cranberry are high in Vitamin C and dietary fiber.
- Cranberry has 54% less sugar than kumquat.
- Cranberry has more beta-carotene than kumquat, however, kumquat contains more alpha-carotene than cranberry.
- Kumquat has more thiamin, riboflavin, niacin and folate.
- Kumquat is an excellent source of calcium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 35% less calories than kumquat - kumquat has 71 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and lighter in fat compared to kumquat per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Kumquat | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 95% | 78% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and cranberry contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both kumquat and cranberry are high in dietary fiber. Kumquat has 81% more dietary fiber than cranberry - kumquat has 6.5g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 54% less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Kumquat and cranberry contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both kumquat and cranberry are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kumquat and cranberry are high in Vitamin C. Kumquat has 214% more Vitamin C than cranberry - kumquat has 43.9mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Kumquat and cranberry contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Kumquat and cranberry contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cranberry and kumquat contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more thiamin, riboflavin, niacin and folate. Both cranberry and kumquat contain significant amounts of pantothenic acid and Vitamin B6.
| Cranberry | Kumquat | |
|---|---|---|
| Thiamin | 0.012 MG | 0.037 MG |
| Riboflavin | 0.02 MG | 0.09 MG |
| Niacin | 0.101 MG | 0.429 MG |
| Pantothenic acid | 0.295 MG | 0.208 MG |
| Vitamin B6 | 0.057 MG | 0.036 MG |
| Folate | 1 UG | 17 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 675% more calcium than cranberry - kumquat has 62mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Kumquat has 274% more iron than cranberry - kumquat has 0.86mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Kumquat has 133% more potassium than cranberry - kumquat has 186mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, cranberry has more myricetin and quercetin than kumquat per 100 grams, however, kumquat contains more apigenin than cranberry per 100 grams.
| Cranberry | Kumquat | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | ~ |
| apigenin | ~ | 21.87 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, cranberry has more beta-carotene than kumquat per 100 grams, however, kumquat contains more alpha-carotene than cranberry per 100 grams. Both cranberry and kumquat contain significant amounts of lutein + zeaxanthin.
| Cranberry | Kumquat | |
|---|---|---|
| beta-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 91 UG | 129 UG |
| alpha-carotene | ~ | 155 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Kumquat | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.047 G |
| Total | 0.022 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than cranberry per 100 grams.
| Cranberry | Kumquat | |
|---|---|---|
| linoleic acid | 0.033 G | 0.124 G |
| Total | 0.033 G | 0.124 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cranberry g
()
|
Daily Values (%) |
Kumquat g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kumquat or cranberry contain more calories in 100 grams?Cranberry has 40% less calories than kumquat - kumquat has 71 calories in 100g and cranberry has 46 calories.
Does kumquat or cranberry have more carbohydrates?
By weight, kumquat and cranberry contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and cranberry has 12g of carbohydrates.
Does kumquat or cranberry contain more calcium?
Kumquat is a rich source of calcium and it has 680% more calcium than cranberry - kumquat has 62mg of calcium in 100 grams and cranberry has 8mg of calcium.