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Kumquat vs. Orange — In-Depth Nutrition Comparison

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How are kumquat and oranges different?

  • Kumquat is higher in fiber, iron, and copper; however, oranges are richer in vitamin C.
  • Daily need coverage for fiber for kumquat is 16% higher.
  • Kumquat contains 9 times more iron than oranges. While kumquat contains 0.86mg of iron, oranges contain only 0.1mg.
  • Oranges have a lower glycemic index (45) than kumquat (67).

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

Infographic

Kumquat vs Orange infographic
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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%
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +55%
Contains more IronIron +760%
Contains more CopperCopper +111.1%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +35.7%
Contains more ManganeseManganese +440%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~181mg

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%
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +36.4%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +52.1%
Contains more Vitamin CVitamin C +21.2%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +135.1%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +76.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~8.4mg

All nutrients comparison - raw data values

Nutrient Kumquat Orange DV% diff.
Fiber 6.5g 2.4g 16%
Vitamin C 43.9mg 53.2mg 10%
Iron 0.86mg 0.1mg 10%
Copper 0.095mg 0.045mg 6%
Manganese 0.135mg 0.025mg 5%
Vitamin B2 0.09mg 0.04mg 4%
Vitamin B1 0.037mg 0.087mg 4%
Folate 17µg 30µg 3%
Vitamin B6 0.036mg 0.06mg 2%
Magnesium 20mg 10mg 2%
Calcium 62mg 40mg 2%
Protein 1.88g 0.94g 2%
Calories 71kcal 47kcal 1%
Polyunsaturated fat 0.171g 0.025g 1%
Vitamin B5 0.208mg 0.25mg 1%
Vitamin B3 0.429mg 0.282mg 1%
Selenium 0µg 0.5µg 1%
Fats 0.86g 0.12g 1%
Phosphorus 19mg 14mg 1%
Zinc 0.17mg 0.07mg 1%
Carbs 15.9g 11.75g 1%
Net carbs 9.4g 9.35g N/A
Potassium 186mg 181mg 0%
Sugar 9.36g 9.35g N/A
Sodium 10mg 0mg 0%
Vitamin E 0.15mg 0.18mg 0%
Vitamin A 15µg 11µg 0%
Choline 8.4mg 8.4mg 0%
Saturated fat 0.103g 0.015g 0%
Monounsaturated fat 0.154g 0.023g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

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
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +100%
Contains more FatsFats +616.7%
Contains more CarbsCarbs +35.3%
Contains more OtherOther +15.9%
~equal in Water ~86.75g

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
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +569.6%
Contains more Poly. FatPolyunsaturated fat +584%
Contains less Sat. FatSaturated fat -85.4%

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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.