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  6. Kumquat vs. Prunes

Kumquat vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between Kumquat and Prunes

  • Kumquat has more Vitamin C, however, Prunes is richer in Vitamin K, Copper, Potassium, Vitamin B6, Vitamin B3, Vitamin B2, Phosphorus, and Manganese.
  • Prunes covers your daily Vitamin K needs 50% more than Kumquat.
  • Prunes has 73 times less Vitamin C than Kumquat. Kumquat has 43.9mg of Vitamin C, while Prunes has 0.6mg.

Specific food types used in this comparison are Kumquats, raw and Plums, dried (prunes), uncooked.

Infographic

Kumquat vs Prunes 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.
Kumquat
Kumquat
1
:
9
Prunes
Prunes
Contains more Calcium +44.2%
Contains more Magnesium +105%
Contains more Phosphorus +263.2%
Contains more Potassium +293.5%
Contains less Sodium -80%
Contains more Zinc +158.8%
Contains more Copper +195.8%
Contains more Manganese +121.5%
Contains more Selenium +∞%
Equal in Iron - 0.93
Kumquat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +44.2%
Contains more Magnesium +105%
Contains more Phosphorus +263.2%
Contains more Potassium +293.5%
Contains less Sodium -80%
Contains more Zinc +158.8%
Contains more Copper +195.8%
Contains more Manganese +121.5%
Contains more Selenium +∞%
Equal in Iron - 0.93

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.
Kumquat
Kumquat
2
:
8
Prunes
Prunes
Contains more Vitamin C +7216.7%
Contains more Folate +325%
Contains more Vitamin A +169.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +338.7%
Contains more Vitamin B5 +102.9%
Contains more Vitamin B6 +469.4%
Contains more Vitamin K +∞%
Kumquat
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%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +7216.7%
Contains more Folate +325%
Contains more Vitamin A +169.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +338.7%
Contains more Vitamin B5 +102.9%
Contains more Vitamin B6 +469.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kumquat
Kumquat
2
:
3
Prunes
Prunes
Contains more Fats +126.3%
Contains more Water +161.5%
Contains more Protein +16%
Contains more Carbs +301.8%
Contains more Other +417.6%
Kumquat
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +126.3%
Contains more Water +161.5%
Contains more Protein +16%
Contains more Carbs +301.8%
Contains more Other +417.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kumquat
Kumquat
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +190.6%
Contains more Polyunsaturated fat +175.8%
Contains less Saturated Fat -14.6%
Kumquat
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +190.6%
Contains more Polyunsaturated fat +175.8%
Contains less Saturated Fat -14.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Prunes Opinion
Net carbs 9.4g 56.78g Prunes
Protein 1.88g 2.18g Prunes
Fats 0.86g 0.38g Kumquat
Carbs 15.9g 63.88g Prunes
Calories 71kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 9.36g 38.13g Kumquat
Fiber 6.5g 7.1g Prunes
Calcium 62mg 43mg Kumquat
Iron 0.86mg 0.93mg Prunes
Magnesium 20mg 41mg Prunes
Phosphorus 19mg 69mg Prunes
Potassium 186mg 732mg Prunes
Sodium 10mg 2mg Prunes
Zinc 0.17mg 0.44mg Prunes
Copper 0.095mg 0.281mg Prunes
Manganese 0.135mg 0.299mg Prunes
Selenium 0µg 0.3µg Prunes
Vitamin A 290IU 781IU Prunes
Vitamin A RAE 15µg 39µg Prunes
Vitamin E 0.15mg 0.43mg Prunes
Vitamin C 43.9mg 0.6mg Kumquat
Vitamin B1 0.037mg 0.051mg Prunes
Vitamin B2 0.09mg 0.186mg Prunes
Vitamin B3 0.429mg 1.882mg Prunes
Vitamin B5 0.208mg 0.422mg Prunes
Vitamin B6 0.036mg 0.205mg Prunes
Folate 17µg 4µg Kumquat
Vitamin K 0µg 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.103g 0.088g Prunes
Monounsaturated Fat 0.154g 0.053g Kumquat
Polyunsaturated fat 0.171g 0.062g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Prunes
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
20%
Kumquat
31%
Prunes
Minerals Daily Need Coverage Score
14%
Kumquat
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 28.77g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.