Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Kumquat
  5. Compare
  6. Kumquat vs. Spinach raw

Kumquat vs. Spinach raw — In-Depth Nutrition Comparison

Compare

What are the main differences between kumquat and spinach raw?

  • Kumquat is richer in vitamin C and fiber, while spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, and vitamin B6.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Spinach raw has 3 times less fiber than kumquat. Kumquat has 6.5g of fiber, while spinach raw has 2.2g.
  • Kumquat has a higher glycemic index (67) than spinach raw (32).

We used Kumquats, raw and Spinach, raw types in this comparison.

Infographic

Kumquat vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -87.3%
Contains more MagnesiumMagnesium +295%
Contains more CalciumCalcium +59.7%
Contains more PotassiumPotassium +200%
Contains more IronIron +215.1%
Contains more CopperCopper +36.8%
Contains more ZincZinc +211.8%
Contains more PhosphorusPhosphorus +157.9%
Contains more ManganeseManganese +564.4%
Contains more SeleniumSelenium +∞%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +56.2%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin AVitamin A +3026.7%
Contains more Vitamin EVitamin E +1253.3%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1041.2%
Contains more CholineCholine +129.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Vitamin A 15µg 469µg 50%
Folate 17µg 194µg 44%
Manganese 0.135mg 0.897mg 33%
Iron 0.86mg 2.71mg 23%
Vitamin C 43.9mg 28.1mg 18%
Fiber 6.5g 2.2g 17%
Magnesium 20mg 79mg 14%
Vitamin E 0.15mg 2.03mg 13%
Vitamin B6 0.036mg 0.195mg 12%
Potassium 186mg 558mg 11%
Vitamin B2 0.09mg 0.189mg 8%
Carbs 15.9g 3.63g 4%
Calcium 62mg 99mg 4%
Copper 0.095mg 0.13mg 4%
Phosphorus 19mg 49mg 4%
Vitamin B1 0.037mg 0.078mg 3%
Sodium 10mg 79mg 3%
Zinc 0.17mg 0.53mg 3%
Vitamin B5 0.208mg 0.065mg 3%
Choline 8.4mg 19.3mg 2%
Calories 71kcal 23kcal 2%
Vitamin B3 0.429mg 0.724mg 2%
Protein 1.88g 2.86g 2%
Selenium 0µg 1µg 2%
Fats 0.86g 0.39g 1%
Net carbs 9.4g 1.43g N/A
Sugar 9.36g 0.42g N/A
Saturated fat 0.103g 0.063g 0%
Monounsaturated fat 0.154g 0.01g 0%
Polyunsaturated fat 0.171g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +120.5%
Contains more CarbsCarbs +338%
Contains more ProteinProtein +52.1%
Contains more WaterWater +13%
Contains more OtherOther +237.3%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +1440%
Contains less Sat. FatSaturated fat -38.8%
~equal in Polyunsaturated fat ~0.165g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.