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Kumquat vs. Orange — In-Depth Nutrition Comparison

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How are Kumquat and Orange different?

  • Kumquat is higher in Fiber, Iron, and Copper, however, Orange is richer in Vitamin C.
  • Daily need coverage for Fiber from Kumquat is 16% higher.
  • Kumquat contains 9 times more Iron than Orange. While Kumquat contains 0.86mg of Iron, Orange contains only 0.1mg.

Kumquats, raw and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Kumquat vs Orange 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.
:
2
Orange
Contains more Calcium +55%
Contains more Iron +760%
Contains more Magnesium +100%
Contains more Phosphorus +35.7%
Contains more Zinc +142.9%
Contains more Copper +111.1%
Contains more Manganese +440%
Contains less Sodium -100%
Contains more Selenium +∞%
Equal in Potassium - 181
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +55%
Contains more Iron +760%
Contains more Magnesium +100%
Contains more Phosphorus +35.7%
Contains more Zinc +142.9%
Contains more Copper +111.1%
Contains more Manganese +440%
Contains less Sodium -100%
Contains more Selenium +∞%
Equal in Potassium - 181

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.
:
6
Orange
Contains more Vitamin A +28.9%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +52.1%
Contains more Vitamin E +20%
Contains more Vitamin C +21.2%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B6 +66.7%
Contains more Folate +76.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +28.9%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +52.1%
Contains more Vitamin E +20%
Contains more Vitamin C +21.2%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B6 +66.7%
Contains more Folate +76.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Orange
Contains more Protein +100%
Contains more Fats +616.7%
Contains more Carbs +35.3%
Contains more Other +15.9%
Equal in Water - 86.75
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +100%
Contains more Fats +616.7%
Contains more Carbs +35.3%
Contains more Other +15.9%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Orange
Contains more Monounsaturated Fat +569.6%
Contains more Polyunsaturated fat +584%
Contains less Saturated Fat -85.4%
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +569.6%
Contains more Polyunsaturated fat +584%
Contains less Saturated Fat -85.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Orange Opinion
Net carbs 9.4g 9.35g Kumquat
Protein 1.88g 0.94g Kumquat
Fats 0.86g 0.12g Kumquat
Carbs 15.9g 11.75g Kumquat
Calories 71kcal 47kcal Kumquat
Sugar 9.36g 9.35g Orange
Fiber 6.5g 2.4g Kumquat
Calcium 62mg 40mg Kumquat
Iron 0.86mg 0.1mg Kumquat
Magnesium 20mg 10mg Kumquat
Phosphorus 19mg 14mg Kumquat
Potassium 186mg 181mg Kumquat
Sodium 10mg 0mg Orange
Zinc 0.17mg 0.07mg Kumquat
Copper 0.095mg 0.045mg Kumquat
Manganese 0.135mg 0.025mg Kumquat
Selenium 0µg 0.5µg Orange
Vitamin A 290IU 225IU Kumquat
Vitamin A RAE 15µg 11µg Kumquat
Vitamin E 0.15mg 0.18mg Orange
Vitamin C 43.9mg 53.2mg Orange
Vitamin B1 0.037mg 0.087mg Orange
Vitamin B2 0.09mg 0.04mg Kumquat
Vitamin B3 0.429mg 0.282mg Kumquat
Vitamin B5 0.208mg 0.25mg Orange
Vitamin B6 0.036mg 0.06mg Orange
Folate 17µg 30µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.103g 0.015g Orange
Monounsaturated Fat 0.154g 0.023g Kumquat
Polyunsaturated fat 0.171g 0.025g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Orange
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
24%
Orange
Minerals Daily Need Coverage Score
14%
Kumquat
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 0.0099999999999998g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 22)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.4)
Which food is richer in minerals?
Kumquat
Kumquat is relatively richer in minerals
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.