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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
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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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
12%
Avocado
11%
Kumquat
Carbohydrates
9%
Avocado
16%
Kumquat
Fats
68%
Avocado
4%
Kumquat

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Avocado
Avocado contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Kumquat Opinion
Calories 160 71 Avocado
Protein 2 1.88 Avocado
Fats 14.66 0.86 Avocado
Vitamin C 10 43.9 Kumquat
Carbs 8.53 15.9 Kumquat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.86 Kumquat
Calcium 12 62 Kumquat
Potassium 485 186 Avocado
Magnesium 29 20 Avocado
Sugars 0.66 9.36 Avocado
Fiber 6.7 6.5 Avocado
Copper 0.19 0.095 Avocado
Zinc 0.64 0.17 Avocado
Starch 0.11 Avocado
Phosphorus 52 19 Avocado
Sodium 7 10 Avocado
Vitamin A 146 290 Kumquat
Vitamin E 2.07 0.15 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.037 Avocado
Vitamin B2 0.13 0.09 Avocado
Vitamin B3 1.738 0.429 Avocado
Vitamin B5 1.389 0.208 Avocado
Vitamin B6 0.257 0.036 Avocado
Vitamin B12 0 0
Vitamin K 21 0 Avocado
Folate 81 17 Avocado
Trans Fat 0 0
Saturated Fat 2.126 0.103 Kumquat
Monounsaturated Fat 9.799 0.154 Avocado
Polyunsaturated fat 1.816 0.171 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 Avocado
Isoleucine 0.084 Avocado
Leucine 0.143 Avocado
Lysine 0.132 Avocado
Methionine 0.038 Avocado
Phenylalanine 0.097 Avocado
Valine 0.107 Avocado
Histidine 0.049 Avocado
Fructose 0.12 Avocado

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 of 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.