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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Orange
Contains more Iron +760%
Contains more Calcium +55%
Contains more Magnesium +100%
Contains more Copper +111.1%
Contains more Zinc +142.9%
Contains more Phosphorus +35.7%
Contains less Sodium -100%
Equal in Potassium - 181
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 19% 17% 15% 32% 5% 9% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +760%
Contains more Calcium +55%
Contains more Magnesium +100%
Contains more Copper +111.1%
Contains more Zinc +142.9%
Contains more Phosphorus +35.7%
Contains less Sodium -100%
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" chart 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 C +21.2%
Contains more Vitamin E +20%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B6 +66.7%
Contains more Folate +76.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 147% 18% 3% 0% 10% 21% 9% 13% 9% 0% 0% 13%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin A +28.9%
Contains more Vitamin B2 +125%
Contains more Vitamin B3 +52.1%
Contains more Vitamin C +21.2%
Contains more Vitamin E +20%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B5 +20.2%
Contains more Vitamin B6 +66.7%
Contains more Folate +76.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 71kcal 47kcal Kumquat
Protein 1.88g 0.94g Kumquat
Fats 0.86g 0.12g Kumquat
Vitamin C 43.9mg 53.2mg Orange
Net carbs 9.4g 9.35g Kumquat
Carbs 15.9g 11.75g Kumquat
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.86mg 0.1mg Kumquat
Calcium 62mg 40mg Kumquat
Potassium 186mg 181mg Kumquat
Magnesium 20mg 10mg Kumquat
Sugar 9.36g 9.35g Orange
Fiber 6.5g 2.4g Kumquat
Copper 0.095mg 0.045mg Kumquat
Zinc 0.17mg 0.07mg Kumquat
Starch g g
Phosphorus 19mg 14mg Kumquat
Sodium 10mg 0mg Orange
Vitamin A 290IU 225IU Kumquat
Vitamin E 0.15mg 0.18mg Orange
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Folate 17µg 30µg Orange
Trans Fat 0g 0g
Saturated Fat 0.103g 0.015g Orange
Monounsaturated Fat 0.154g 0.023g Kumquat
Polyunsaturated fat 0.171g 0.025g Kumquat
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Kumquat
24
Orange
Mineral Summary Score
16
Kumquat
8
Orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Kumquat
6%
Orange
Carbohydrates
16%
Kumquat
12%
Orange
Fats
4%
Kumquat
1%
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?
Kumquat
Kumquat is lower in glycemic index (difference - 45)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.