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Kumquat vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between kumquat and avocadoes?

  • Kumquat is richer in vitamin C, while avocadoes are higher in vitamin B5, vitamin K, vitamin B6, folate, vitamin E, copper, potassium, and vitamin B3.
  • Kumquat's daily need coverage for vitamin C is 38% higher.
  • Kumquat is lower in saturated fat.
  • Kumquat has a higher glycemic index (67) than avocadoes (40).

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

Infographic

Kumquat vs Avocado 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +416.7%
Contains more IronIron +56.4%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +160.8%
Contains more CopperCopper +100%
Contains more ZincZinc +276.5%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -30%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~0.142mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +339%
Contains more Vitamin AVitamin A +114.3%
Contains more Vitamin EVitamin E +1280%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +305.1%
Contains more Vitamin B5Vitamin B5 +567.8%
Contains more Vitamin B6Vitamin B6 +613.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +376.5%
Contains more CholineCholine +69%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +86.4%
Contains more FatsFats +1604.7%
Contains more OtherOther +209.8%
~equal in Protein ~2g
~equal in Water ~73.23g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kumquat Avocado
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 Kumquat Avocado DV% diff.
Vitamin C 43.9mg 10mg 38%
Monounsaturated fat 0.154g 9.799g 24%
Vitamin B5 0.208mg 1.389mg 24%
Fats 0.86g 14.66g 21%
Vitamin K 0µg 21µg 18%
Vitamin B6 0.036mg 0.257mg 17%
Folate 17µg 81µg 16%
Vitamin E 0.15mg 2.07mg 13%
Polyunsaturated fat 0.171g 1.816g 11%
Copper 0.095mg 0.19mg 11%
Saturated fat 0.103g 2.126g 9%
Potassium 186mg 485mg 9%
Vitamin B3 0.429mg 1.738mg 8%
Phosphorus 19mg 52mg 5%
Calcium 62mg 12mg 5%
Calories 71kcal 160kcal 4%
Zinc 0.17mg 0.64mg 4%
Iron 0.86mg 0.55mg 4%
Vitamin B1 0.037mg 0.067mg 3%
Vitamin B2 0.09mg 0.13mg 3%
Carbs 15.9g 8.53g 2%
Magnesium 20mg 29mg 2%
Selenium 0µg 0.4µg 1%
Vitamin A 15µg 7µg 1%
Fiber 6.5g 6.7g 1%
Choline 8.4mg 14.2mg 1%
Protein 1.88g 2g 0%
Net carbs 9.4g 1.83g N/A
Sugar 9.36g 0.66g N/A
Starch 0.11g 0%
Sodium 10mg 7mg 0%
Manganese 0.135mg 0.142mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Kumquat
32%
Avocado
Minerals Daily Need Coverage Score
14%
Kumquat
21%
Avocado

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.