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Avocado vs. Kumquat — In-Depth Nutrition Comparison

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What are the main differences between Avocado and Kumquat?

  • Avocado is richer in Vitamin B5, Vitamin K, Vitamin B6, Folate, Vitamin E , Copper, Potassium, and Vitamin B3, while Kumquat is higher in Vitamin C.
  • Kumquat's daily need coverage for Vitamin C is 38% higher.
  • Kumquat is lower in Saturated Fat.

We used Avocados, raw, all commercial varieties and Kumquats, raw types in this comparison.

Infographic

Avocado 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 Magnesium +45%
Contains more Phosphorus +173.7%
Contains more Potassium +160.8%
Contains less Sodium -30%
Contains more Zinc +276.5%
Contains more Copper +100%
Contains more Selenium +∞%
Contains more Calcium +416.7%
Contains more Iron +56.4%
Equal in Manganese - 0.135
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Contains more Magnesium +45%
Contains more Phosphorus +173.7%
Contains more Potassium +160.8%
Contains less Sodium -30%
Contains more Zinc +276.5%
Contains more Copper +100%
Contains more Selenium +∞%
Contains more Calcium +416.7%
Contains more Iron +56.4%
Equal in Manganese - 0.135

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 +1280%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +305.1%
Contains more Vitamin B5 +567.8%
Contains more Vitamin B6 +613.9%
Contains more Folate +376.5%
Contains more Choline +69%
Contains more Vitamin K +∞%
Contains more Vitamin A +98.6%
Contains more Vitamin C +339%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 5% 0%
Contains more Vitamin E +1280%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +305.1%
Contains more Vitamin B5 +567.8%
Contains more Vitamin B6 +613.9%
Contains more Folate +376.5%
Contains more Choline +69%
Contains more Vitamin K +∞%
Contains more Vitamin A +98.6%
Contains more Vitamin C +339%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1604.7%
Contains more Other +209.8%
Contains more Carbs +86.4%
Contains more Water +10.4%
Equal in Protein - 1.88
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +1604.7%
Contains more Other +209.8%
Contains more Carbs +86.4%
Contains more Water +10.4%
Equal in Protein - 1.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6263%
Contains more Polyunsaturated fat +962%
Contains less Saturated Fat -95.2%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Contains more Monounsaturated Fat +6263%
Contains more Polyunsaturated fat +962%
Contains less Saturated Fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Kumquat Opinion
Net carbs 1.83g 9.4g Kumquat
Protein 2g 1.88g Avocado
Fats 14.66g 0.86g Avocado
Carbs 8.53g 15.9g Kumquat
Calories 160kcal 71kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 9.36g Avocado
Fiber 6.7g 6.5g Avocado
Calcium 12mg 62mg Kumquat
Iron 0.55mg 0.86mg Kumquat
Magnesium 29mg 20mg Avocado
Phosphorus 52mg 19mg Avocado
Potassium 485mg 186mg Avocado
Sodium 7mg 10mg Avocado
Zinc 0.64mg 0.17mg Avocado
Copper 0.19mg 0.095mg Avocado
Manganese 0.142mg 0.135mg Avocado
Selenium 0.4µg 0µg Avocado
Vitamin A 146IU 290IU Kumquat
Vitamin A RAE 7µg 15µg Kumquat
Vitamin E 2.07mg 0.15mg Avocado
Vitamin C 10mg 43.9mg Kumquat
Vitamin B1 0.067mg 0.037mg Avocado
Vitamin B2 0.13mg 0.09mg Avocado
Vitamin B3 1.738mg 0.429mg Avocado
Vitamin B5 1.389mg 0.208mg Avocado
Vitamin B6 0.257mg 0.036mg Avocado
Folate 81µg 17µg Avocado
Choline 14.2mg 8.4mg Avocado
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0.103g Kumquat
Monounsaturated Fat 9.799g 0.154g Avocado
Polyunsaturated fat 1.816g 0.171g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
33%
Avocado
19%
Kumquat
Minerals Daily Need Coverage Score
21%
Avocado
14%
Kumquat

Comparison summary

Which food is lower in Saturated Fat?
Kumquat
Kumquat is lower in Saturated Fat (difference - 2.023g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 8.7g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.