Kumquat vs. Yam — In-Depth Nutrition Comparison
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Significant differences between kumquat and yam
- Kumquat has more vitamin C and fiber; however, yam is richer in vitamin B6, potassium, manganese, copper, vitamin B1, and phosphorus.
- Kumquat covers your daily vitamin C needs 30% more than yam.
- Yam has 4 times less calcium than kumquat. Kumquat has 62mg of calcium, while yam has 17mg.
- Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of yam is 51.
Specific food types used in this comparison are Kumquats, raw and Yam, raw.
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.
| Contains more CalciumCalcium | +264.7% |
| Contains more IronIron | +59.3% |
| Contains more PotassiumPotassium | +338.7% |
| Contains more CopperCopper | +87.4% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +189.5% |
| Contains more ManganeseManganese | +194.1% |
| 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.
| Contains more Vitamin CVitamin C | +156.7% |
| Contains more Vitamin AVitamin A | +114.3% |
| Contains more Vitamin B2Vitamin B2 | +181.3% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +202.7% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more Vitamin B5Vitamin B5 | +51% |
| Contains more Vitamin B6Vitamin B6 | +713.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +35.3% |
| Contains more CholineCholine | +96.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.9% |
| Contains more FatsFats | +405.9% |
| Contains more WaterWater | +16.2% |
| Contains more CarbsCarbs | +75.3% |
| Contains more OtherOther | +60.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2466.7% |
| Contains more Poly. FatPolyunsaturated fat | +125% |
| Contains less Sat. FatSaturated fat | -64.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 43.9mg | 17.1mg | 30% |
| Vitamin B6 | 0.036mg | 0.293mg | 20% |
| Potassium | 186mg | 816mg | 19% |
| Manganese | 0.135mg | 0.397mg | 11% |
| Fiber | 6.5g | 4.1g | 10% |
| Copper | 0.095mg | 0.178mg | 9% |
| Vitamin B1 | 0.037mg | 0.112mg | 6% |
| Calcium | 62mg | 17mg | 5% |
| Phosphorus | 19mg | 55mg | 5% |
| Carbs | 15.9g | 27.88g | 4% |
| Iron | 0.86mg | 0.54mg | 4% |
| Vitamin B2 | 0.09mg | 0.032mg | 4% |
| Folate | 17µg | 23µg | 2% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Vitamin B5 | 0.208mg | 0.314mg | 2% |
| Calories | 71kcal | 118kcal | 2% |
| Vitamin A | 15µg | 7µg | 1% |
| Polyunsaturated fat | 0.171g | 0.076g | 1% |
| Selenium | 0µg | 0.7µg | 1% |
| Protein | 1.88g | 1.53g | 1% |
| Zinc | 0.17mg | 0.24mg | 1% |
| Vitamin B3 | 0.429mg | 0.552mg | 1% |
| Fats | 0.86g | 0.17g | 1% |
| Choline | 8.4mg | 16.5mg | 1% |
| Vitamin E | 0.15mg | 0.35mg | 1% |
| Net carbs | 9.4g | 23.78g | N/A |
| Magnesium | 20mg | 21mg | 0% |
| Sugar | 9.36g | 0.5g | N/A |
| Sodium | 10mg | 9mg | 0% |
| Saturated fat | 0.103g | 0.037g | 0% |
| Monounsaturated fat | 0.154g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
14%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 8.86g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.066g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is cheaper?
Kumquat is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)