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Kumquat vs. Avocado oil — In-Depth Nutrition Comparison

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Significant differences between kumquat and avocado oil

  • The amount of vitamin C, fiber, iron, copper, vitamin B2, calcium, manganese, vitamin A, and potassium in kumquat is higher than in avocado oil.
  • Avocado oil covers your daily saturated fat needs 57% more than kumquat.
  • Kumquat contains less saturated fat.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of avocado oil is 0.

Specific food types used in this comparison are Kumquats, raw and Oil, avocado.

Infographic

Kumquat vs Avocado oil 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.
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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
10
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +11527.9%

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
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +45714.3%
Contains more Poly. FatPolyunsaturated fat +7786.5%

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 oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Kumquat Avocado oil DV% diff.
Monounsaturated fat 0.154g 70.554g 176%
Fats 0.86g 100g 153%
Polyunsaturated fat 0.171g 13.486g 89%
Saturated fat 0.103g 11.56g 52%
Vitamin C 43.9mg 0mg 49%
Calories 71kcal 884kcal 41%
Fiber 6.5g 0g 26%
Iron 0.86mg 0mg 11%
Copper 0.095mg 0mg 11%
Vitamin B2 0.09mg 0mg 7%
Calcium 62mg 0mg 6%
Manganese 0.135mg 0mg 6%
Magnesium 20mg 0mg 5%
Potassium 186mg 0mg 5%
Carbs 15.9g 0g 5%
Folate 17µg 0µg 4%
Protein 1.88g 0g 4%
Vitamin B5 0.208mg 0mg 4%
Vitamin B6 0.036mg 0mg 3%
Vitamin B3 0.429mg 0mg 3%
Phosphorus 19mg 0mg 3%
Vitamin B1 0.037mg 0mg 3%
Vitamin A 15µg 0µg 2%
Zinc 0.17mg 0mg 2%
Choline 8.4mg 2%
Vitamin E 0.15mg 1%
Net carbs 9.4g 0g N/A
Sugar 9.36g N/A
Sodium 10mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Avocado oil
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
0%
Avocado oil
Minerals Daily Need Coverage Score
14%
Kumquat
0%
Avocado oil

Comparison summary

Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 11.457g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2)
Which food is richer in minerals?
Kumquat
Kumquat is relatively richer in minerals
Which food is richer in vitamins?
Kumquat
Kumquat is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 9.36g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 67)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.