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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

Kumquat vs Yam 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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 +∞%
~equal in Magnesium ~21mg
~equal in Sodium ~9mg

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%
Yam
Yam
8
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
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.
Kumquat Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kumquat Yam 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?

ok
ok
is better in case of low diet
Kumquat Yam
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
18%
Yam
Minerals Daily Need Coverage Score
14%
Kumquat
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 8.86g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.066g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam 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)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.