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Kumquat vs. Broccoli — In-Depth Nutrition Comparison

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How are kumquat and broccoli different?

  • Kumquat is higher in fiber and copper; however, broccoli is richer in vitamin K, vitamin C, folate, vitamin B6, vitamin B5, phosphorus, and vitamin A.
  • Daily need coverage for vitamin K for broccoli is 85% higher.
  • Kumquat contains 3 times more fiber than broccoli. While kumquat contains 6.5g of fiber, broccoli contains only 2.6g.
  • Broccoli has a lower glycemic index (32) than kumquat (67).

Kumquats, raw and Broccoli, raw are the varieties used in this article.

Infographic

Kumquat vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CalciumCalcium +31.9%
Contains more IronIron +17.8%
Contains more CopperCopper +93.9%
Contains less SodiumSodium -69.7%
Contains more PotassiumPotassium +69.9%
Contains more ZincZinc +141.2%
Contains more PhosphorusPhosphorus +247.4%
Contains more ManganeseManganese +55.6%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~21mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin CVitamin C +103.2%
Contains more Vitamin AVitamin A +106.7%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin B1Vitamin B1 +91.9%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +49%
Contains more Vitamin B5Vitamin B5 +175.5%
Contains more Vitamin B6Vitamin B6 +386.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +270.6%
Contains more CholineCholine +122.6%
~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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +132.4%
Contains more CarbsCarbs +139.5%
Contains more ProteinProtein +50%
Contains more WaterWater +10.5%
Contains more OtherOther +70.6%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +350%
Contains less Sat. FatSaturated fat -62.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kumquat Broccoli
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated fat 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 Broccoli DV% diff.
Vitamin K 0µg 101.6µg 85%
Vitamin C 43.9mg 89.2mg 50%
Fiber 6.5g 2.6g 16%
Folate 17µg 63µg 12%
Vitamin B6 0.036mg 0.175mg 11%
Phosphorus 19mg 66mg 7%
Vitamin B5 0.208mg 0.573mg 7%
Selenium 0µg 2.5µg 5%
Copper 0.095mg 0.049mg 5%
Potassium 186mg 316mg 4%
Vitamin E 0.15mg 0.78mg 4%
Vitamin B1 0.037mg 0.071mg 3%
Carbs 15.9g 6.64g 3%
Manganese 0.135mg 0.21mg 3%
Vitamin B2 0.09mg 0.117mg 2%
Protein 1.88g 2.82g 2%
Choline 8.4mg 18.7mg 2%
Calories 71kcal 34kcal 2%
Vitamin A 15µg 31µg 2%
Zinc 0.17mg 0.41mg 2%
Iron 0.86mg 0.73mg 2%
Calcium 62mg 47mg 2%
Fats 0.86g 0.37g 1%
Polyunsaturated fat 0.171g 0.038g 1%
Sodium 10mg 33mg 1%
Fructose 0.68g 1%
Vitamin B3 0.429mg 0.639mg 1%
Net carbs 9.4g 4.04g N/A
Magnesium 20mg 21mg 0%
Sugar 9.36g 1.7g N/A
Saturated fat 0.103g 0.039g 0%
Monounsaturated fat 0.154g 0.011g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Broccoli
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
59%
Broccoli
Minerals Daily Need Coverage Score
14%
Kumquat
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 23mg)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.064g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.