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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 B6, Folate, Vitamin E , Copper, Potassium, and Vitamin B3, while Kumquat is higher in Vitamin C, and Vitamin K.
  • Kumquat's daily need coverage for Vitamin C is 38% higher.
  • Kumquat has 21 times less Saturated Fat than Avocado. Avocado has 2.126g of Saturated Fat, while Kumquat has 0.103g.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +160.8%
Contains more Magnesium +45%
Contains more Copper +100%
Contains more Zinc +276.5%
Contains more Phosphorus +173.7%
Contains less Sodium -30%
Contains more Iron +56.4%
Contains more Calcium +416.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 19% 17% 15% 32% 5% 9% 2%
Contains more Potassium +160.8%
Contains more Magnesium +45%
Contains more Copper +100%
Contains more Zinc +276.5%
Contains more Phosphorus +173.7%
Contains less Sodium -30%
Contains more Iron +56.4%
Contains more Calcium +416.7%

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 +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 Vitamin K +∞%
Contains more Folate +376.5%
Contains more Vitamin C +339%
Contains more Vitamin A +98.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 147% 18% 3% 0% 10% 21% 9% 13% 9% 0% 0% 13%
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 Vitamin K +∞%
Contains more Folate +376.5%
Contains more Vitamin C +339%
Contains more Vitamin A +98.6%

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.
Avocado Kumquat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Avocado Kumquat Opinion
Calories 160kcal 71kcal Avocado
Protein 2g 1.88g Avocado
Fats 14.66g 0.86g Avocado
Vitamin C 10mg 43.9mg Kumquat
Net carbs 1.83g 9.4g Kumquat
Carbs 8.53g 15.9g Kumquat
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.55mg 0.86mg Kumquat
Calcium 12mg 62mg Kumquat
Potassium 485mg 186mg Avocado
Magnesium 29mg 20mg Avocado
Sugar 0.66g 9.36g Avocado
Fiber 6.7g 6.5g Avocado
Copper 0.19mg 0.095mg Avocado
Zinc 0.64mg 0.17mg Avocado
Starch 0.11g g Avocado
Phosphorus 52mg 19mg Avocado
Sodium 7mg 10mg Avocado
Vitamin A 146IU 290IU Kumquat
Vitamin E 2.07mg 0.15mg Avocado
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 21µg 0µg Avocado
Folate 81µg 17µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g 0.103g Kumquat
Monounsaturated Fat 9.799g 0.154g Avocado
Polyunsaturated fat 1.816g 0.171g Avocado
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Fructose 0.12g g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Kumquat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35
Avocado
20
Kumquat
Mineral Summary Score
24
Avocado
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
12%
Avocado
11%
Kumquat
Carbohydrates
9%
Avocado
16%
Kumquat
Fats
68%
Avocado
4%
Kumquat

Comparison summary

Which food is lower in Saturated Fat?
Kumquat
Kumquat is lower in Saturated Fat (difference - 2.023g)
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 40)
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 richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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.

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. 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.