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  6. Kumquat vs. Coconut

Kumquat vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between Kumquat and Coconut

  • Kumquat has more Vitamin C, and Vitamin B2, however, Coconut is higher in Manganese, Copper, Iron, Selenium, Phosphorus, Fiber, and Zinc.
  • Coconut covers your daily need of Saturated Fat 148% more than Kumquat.
  • Kumquat has 13 times more Vitamin C than Coconut. While Kumquat has 43.9mg of Vitamin C, Coconut has only 3.3mg.
  • Kumquat has less Saturated Fat.

These are the specific foods used in this comparison Kumquats, raw and Nuts, coconut meat, raw.

Infographic

Kumquat vs Coconut 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.
Kumquat
Kumquat
2
:
8
Coconut
Coconut
Contains more Calcium +342.9%
Contains less Sodium -50%
Contains more Iron +182.6%
Contains more Magnesium +60%
Contains more Phosphorus +494.7%
Contains more Potassium +91.4%
Contains more Zinc +547.1%
Contains more Copper +357.9%
Contains more Manganese +1011.1%
Contains more Selenium +∞%
Kumquat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +342.9%
Contains less Sodium -50%
Contains more Iron +182.6%
Contains more Magnesium +60%
Contains more Phosphorus +494.7%
Contains more Potassium +91.4%
Contains more Zinc +547.1%
Contains more Copper +357.9%
Contains more Manganese +1011.1%
Contains more Selenium +∞%

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
Kumquat
3
:
7
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin C +1230.3%
Contains more Vitamin B2 +350%
Contains more Vitamin E +60%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B3 +25.9%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +50%
Contains more Folate +52.9%
Contains more Vitamin K +∞%
Kumquat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1230.3%
Contains more Vitamin B2 +350%
Contains more Vitamin E +60%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B3 +25.9%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +50%
Contains more Folate +52.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kumquat
Kumquat
2
:
3
Coconut
Coconut
Contains more Water +72.1%
Contains more Protein +77.1%
Contains more Fats +3794.2%
Contains more Other +88.2%
Equal in Carbs - 15.23
Kumquat
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Water +72.1%
Contains more Protein +77.1%
Contains more Fats +3794.2%
Contains more Other +88.2%
Equal in Carbs - 15.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kumquat
Kumquat
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +825.3%
Contains more Polyunsaturated fat +114%
Kumquat
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +825.3%
Contains more Polyunsaturated fat +114%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kumquat Coconut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Coconut Opinion
Net carbs 9.4g 6.23g Kumquat
Protein 1.88g 3.33g Coconut
Fats 0.86g 33.49g Coconut
Carbs 15.9g 15.23g Kumquat
Calories 71kcal 354kcal Coconut
Sugar 9.36g 6.23g Coconut
Fiber 6.5g 9g Coconut
Calcium 62mg 14mg Kumquat
Iron 0.86mg 2.43mg Coconut
Magnesium 20mg 32mg Coconut
Phosphorus 19mg 113mg Coconut
Potassium 186mg 356mg Coconut
Sodium 10mg 20mg Kumquat
Zinc 0.17mg 1.1mg Coconut
Copper 0.095mg 0.435mg Coconut
Manganese 0.135mg 1.5mg Coconut
Selenium 0µg 10.1µg Coconut
Vitamin A 290IU 0IU Kumquat
Vitamin A RAE 15µg 0µg Kumquat
Vitamin E 0.15mg 0.24mg Coconut
Vitamin C 43.9mg 3.3mg Kumquat
Vitamin B1 0.037mg 0.066mg Coconut
Vitamin B2 0.09mg 0.02mg Kumquat
Vitamin B3 0.429mg 0.54mg Coconut
Vitamin B5 0.208mg 0.3mg Coconut
Vitamin B6 0.036mg 0.054mg Coconut
Folate 17µg 26µg Coconut
Vitamin K 0µg 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 0.103g 29.698g Kumquat
Monounsaturated Fat 0.154g 1.425g Coconut
Polyunsaturated fat 0.171g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Kumquat
8%
Coconut
Minerals Daily Need Coverage Score
14%
Kumquat
63%
Coconut

Comparison summary

Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Kumquat
Kumquat is lower in Saturated Fat (difference - 29.595g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 3.13g)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.