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Kumquat vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between kumquat and pumpkin

  • Kumquat has more vitamin C and fiber, while pumpkin has more vitamin A and vitamin E.
  • Pumpkin's daily need coverage for vitamin A is 164% higher.
  • Pumpkin contains 13 times less fiber than kumquat. Kumquat contains 6.5g of fiber, while pumpkin contains 0.5g.
  • The amount of sugar in pumpkin is lower.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of kumquat is 67.

The food types used in this comparison are Kumquats, raw and Pumpkin, raw.

Infographic

Kumquat vs Pumpkin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +195.2%
Contains more PotassiumPotassium +82.8%
Contains more CopperCopper +33.7%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.8mg
~equal in Manganese ~0.125mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +387.8%
Contains more Vitamin AVitamin A +2740%
Contains more Vitamin EVitamin E +606.7%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B6Vitamin B6 +69.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg
~equal in Choline ~8.2mg

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +88%
Contains more FatsFats +760%
Contains more CarbsCarbs +144.6%
Contains more WaterWater +13.3%
Contains more OtherOther +56.9%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +1084.6%
Contains more Poly. FatPolyunsaturated fat +3320%
Contains less Sat. FatSaturated fat -49.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Pumpkin DV% diff.
Vitamin A 15µg 426µg 46%
Vitamin C 43.9mg 9mg 39%
Fiber 6.5g 0.5g 24%
Vitamin E 0.15mg 1.06mg 6%
Potassium 186mg 340mg 5%
Phosphorus 19mg 44mg 4%
Calcium 62mg 21mg 4%
Copper 0.095mg 0.127mg 4%
Carbs 15.9g 6.5g 3%
Vitamin B2 0.09mg 0.11mg 2%
Calories 71kcal 26kcal 2%
Vitamin B5 0.208mg 0.298mg 2%
Protein 1.88g 1g 2%
Magnesium 20mg 12mg 2%
Vitamin B6 0.036mg 0.061mg 2%
Vitamin B3 0.429mg 0.6mg 1%
Vitamin K 0µg 1.1µg 1%
Polyunsaturated fat 0.171g 0.005g 1%
Vitamin B1 0.037mg 0.05mg 1%
Selenium 0µg 0.3µg 1%
Fats 0.86g 0.1g 1%
Zinc 0.17mg 0.32mg 1%
Iron 0.86mg 0.8mg 1%
Net carbs 9.4g 6g N/A
Sugar 9.36g 2.76g N/A
Sodium 10mg 1mg 0%
Manganese 0.135mg 0.125mg 0%
Folate 17µg 16µg 0%
Choline 8.4mg 8.2mg 0%
Saturated fat 0.103g 0.052g 0%
Monounsaturated fat 0.154g 0.013g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kumquat Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Pumpkin
Minerals Daily Need Coverage Score
14%
Kumquat
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.051g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.