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  6. Kumquat vs. Yogurt

Kumquat vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between Kumquat and Yogurt

  • Kumquat is higher in Vitamin C, Fiber, Iron, Copper, and Manganese, yet Yogurt is higher in Vitamin B12, Selenium, Phosphorus, and Vitamin B2.
  • Kumquat covers your daily Vitamin C needs 49% more than Yogurt.

Food varieties used in this article are Kumquats, raw and Yogurt, Greek, plain, nonfat.

Infographic

Kumquat vs Yogurt 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.
Kumquat
Kumquat
6
:
4
Yogurt
Yogurt
Contains more Iron +1128.6%
Contains more Magnesium +81.8%
Contains more Potassium +31.9%
Contains less Sodium -72.2%
Contains more Copper +458.8%
Contains more Manganese +1400%
Contains more Calcium +77.4%
Contains more Phosphorus +610.5%
Contains more Zinc +205.9%
Contains more Selenium +∞%
Kumquat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +1128.6%
Contains more Magnesium +81.8%
Contains more Potassium +31.9%
Contains less Sodium -72.2%
Contains more Copper +458.8%
Contains more Manganese +1400%
Contains more Calcium +77.4%
Contains more Phosphorus +610.5%
Contains more Zinc +205.9%
Contains more Selenium +∞%

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.
Kumquat
Kumquat
6
:
4
Yogurt
Yogurt
Contains more Vitamin A +7150%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B3 +106.3%
Contains more Folate +142.9%
Contains more Vitamin B2 +208.9%
Contains more Vitamin B5 +59.1%
Contains more Vitamin B6 +75%
Contains more Vitamin B12 +∞%
Kumquat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +7150%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.9%
Contains more Vitamin B3 +106.3%
Contains more Folate +142.9%
Contains more Vitamin B2 +208.9%
Contains more Vitamin B5 +59.1%
Contains more Vitamin B6 +75%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kumquat
Kumquat
2
:
3
Yogurt
Yogurt
Contains more Fats +120.5%
Contains more Carbs +341.7%
Contains more Protein +442%
Contains more Other +41.2%
Equal in Water - 85.1
Kumquat
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +120.5%
Contains more Carbs +341.7%
Contains more Protein +442%
Contains more Other +41.2%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kumquat
Kumquat
3
:
0
Yogurt
Yogurt
Contains less Saturated Fat -12%
Contains more Monounsaturated Fat +190.6%
Contains more Polyunsaturated fat +1325%
Kumquat
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -12%
Contains more Monounsaturated Fat +190.6%
Contains more Polyunsaturated fat +1325%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kumquat Yogurt Opinion
Net carbs 9.4g 3.6g Kumquat
Protein 1.88g 10.19g Yogurt
Fats 0.86g 0.39g Kumquat
Carbs 15.9g 3.6g Kumquat
Calories 71kcal 59kcal Kumquat
Sugar 9.36g 3.24g Yogurt
Fiber 6.5g 0g Kumquat
Calcium 62mg 110mg Yogurt
Iron 0.86mg 0.07mg Kumquat
Magnesium 20mg 11mg Kumquat
Phosphorus 19mg 135mg Yogurt
Potassium 186mg 141mg Kumquat
Sodium 10mg 36mg Kumquat
Zinc 0.17mg 0.52mg Yogurt
Copper 0.095mg 0.017mg Kumquat
Manganese 0.135mg 0.009mg Kumquat
Selenium 0µg 9.7µg Yogurt
Vitamin A 290IU 4IU Kumquat
Vitamin A RAE 15µg 1µg Kumquat
Vitamin E 0.15mg 0.01mg Kumquat
Vitamin C 43.9mg 0mg Kumquat
Vitamin B1 0.037mg 0.023mg Kumquat
Vitamin B2 0.09mg 0.278mg Yogurt
Vitamin B3 0.429mg 0.208mg Kumquat
Vitamin B5 0.208mg 0.331mg Yogurt
Vitamin B6 0.036mg 0.063mg Yogurt
Folate 17µg 7µg Kumquat
Vitamin B12 0µg 0.75µg Yogurt
Cholesterol 0mg 5mg Kumquat
Trans Fat 0g 0.006g Kumquat
Saturated Fat 0.103g 0.117g Kumquat
Monounsaturated Fat 0.154g 0.053g Kumquat
Polyunsaturated fat 0.171g 0.012g Kumquat
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

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

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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
20%
Kumquat
17%
Yogurt
Minerals Daily Need Coverage Score
14%
Kumquat
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 6.12g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 48)
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Kumquat
Kumquat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Kumquat
Kumquat is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2.6)
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.
Which food is richer in vitamins?
?
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.