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Kumquat vs. Prickly pear — In-Depth Nutrition Comparison

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What are the main differences between kumquat and prickly pear?

  • Kumquat is richer in vitamin C, fiber, and iron, while prickly pear is higher in magnesium.
  • Kumquat's daily need coverage for vitamin C is 33% higher.
  • Prickly pear has 3 times less iron than kumquat. Kumquat has 0.86mg of iron, while prickly pear has 0.3mg.
  • Kumquat has a higher glycemic index (67) than prickly pear (7).

We used Kumquats, raw and Prickly pears, raw types in this comparison.

Infographic

Kumquat vs Prickly pear 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
Contains more IronIron +186.7%
Contains more CopperCopper +18.8%
Contains more ZincZinc +41.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +18.3%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~56mg

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%
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 47% 0.67% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +213.6%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +164.3%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +183.3%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.46mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Kumquat Prickly pear DV% diff.
Vitamin C 43.9mg 14mg 33%
Magnesium 20mg 85mg 15%
Fiber 6.5g 3.6g 12%
Iron 0.86mg 0.3mg 7%
Manganese 0.135mg 6%
Vitamin B5 0.208mg 4%
Folate 17µg 6µg 3%
Calories 71kcal 41kcal 2%
Choline 8.4mg 2%
Vitamin B2 0.09mg 0.06mg 2%
Vitamin B1 0.037mg 0.014mg 2%
Protein 1.88g 0.73g 2%
Copper 0.095mg 0.08mg 2%
Carbs 15.9g 9.57g 2%
Vitamin B6 0.036mg 0.06mg 2%
Phosphorus 19mg 24mg 1%
Vitamin A 15µg 2µg 1%
Vitamin E 0.15mg 1%
Potassium 186mg 220mg 1%
Selenium 0µg 0.6µg 1%
Calcium 62mg 56mg 1%
Fats 0.86g 0.51g 1%
Net carbs 9.4g 5.97g N/A
Sugar 9.36g N/A
Zinc 0.17mg 0.12mg 0%
Sodium 10mg 5mg 0%
Vitamin B3 0.429mg 0.46mg 0%
Saturated fat 0.103g 0.067g 0%
Monounsaturated fat 0.154g 0.075g 0%
Polyunsaturated fat 0.171g 0.213g 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
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
Contains more ProteinProtein +157.5%
Contains more FatsFats +68.6%
Contains more CarbsCarbs +66.1%
Contains more OtherOther +221.6%
~equal in Water ~87.55g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +105.3%
Contains less Sat. FatSaturated fat -35%
Contains more Poly. FatPolyunsaturated fat +24.6%

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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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.