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Kumquat vs. Nutmeg — In-Depth Nutrition Comparison

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The main differences between kumquat and nutmeg

  • Kumquat is richer in vitamin C, yet nutmeg is richer in manganese, copper, fiber, magnesium, phosphorus, iron, vitamin B1, and zinc.
  • Daily need coverage for saturated fat for nutmeg is 129% higher.
  • Kumquat contains 15 times more vitamin C than nutmeg. Kumquat contains 43.9mg of vitamin C, while nutmeg contains 3mg.
  • Kumquat contains less saturated fat.
  • Nutmeg has a lower glycemic index than kumquat.

Food types used in this article are Kumquats, raw and Spices, nutmeg, ground.

Infographic

Kumquat vs Nutmeg 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%
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +815%
Contains more CalciumCalcium +196.8%
Contains more PotassiumPotassium +88.2%
Contains more IronIron +253.5%
Contains more CopperCopper +981.1%
Contains more ZincZinc +1164.7%
Contains more PhosphorusPhosphorus +1021.1%
Contains more ManganeseManganese +2048.1%
Contains more SeleniumSelenium +∞%

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%
Nutmeg
4
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +1363.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +835.1%
Contains more Vitamin B3Vitamin B3 +202.8%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more FolateFolate +347.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~8.8mg

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
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1197.8%
Contains more ProteinProtein +210.6%
Contains more FatsFats +4122.1%
Contains more CarbsCarbs +210%
Contains more OtherOther +356.9%

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
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +1990.9%
Contains more Poly. FatPolyunsaturated fat +104.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kumquat Nutmeg
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kumquat Nutmeg DV% diff.
Manganese 0.135mg 2.9mg 120%
Saturated fat 0.103g 25.94g 117%
Copper 0.095mg 1.027mg 104%
Fiber 6.5g 20.8g 57%
Fats 0.86g 36.31g 55%
Vitamin C 43.9mg 3mg 45%
Magnesium 20mg 183mg 39%
Phosphorus 19mg 213mg 28%
Iron 0.86mg 3.04mg 27%
Vitamin B1 0.037mg 0.346mg 26%
Calories 71kcal 525kcal 23%
Zinc 0.17mg 2.15mg 18%
Folate 17µg 76µg 15%
Calcium 62mg 184mg 12%
Carbs 15.9g 49.29g 11%
Vitamin B6 0.036mg 0.16mg 10%
Protein 1.88g 5.84g 8%
Monounsaturated fat 0.154g 3.22g 8%
Potassium 186mg 350mg 5%
Vitamin B3 0.429mg 1.299mg 5%
Vitamin B5 0.208mg 4%
Selenium 0µg 1.6µg 3%
Vitamin B2 0.09mg 0.057mg 3%
Polyunsaturated fat 0.171g 0.35g 1%
Vitamin E 0.15mg 0mg 1%
Vitamin A 15µg 5µg 1%
Net carbs 9.4g 28.49g N/A
Sugar 9.36g 2.99g N/A
Sodium 10mg 16mg 0%
Choline 8.4mg 8.8mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Nutmeg
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
18%
Nutmeg
Minerals Daily Need Coverage Score
14%
Kumquat
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 6.37g)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 25.837g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.