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Mango vs Kumquat - In-Depth Nutrition Comparison

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A recap on differences between Mango and Kumquat

  • Mango is higher in Folate, and Vitamin B6, yet Kumquat is higher in Fiber, Iron, Vitamin C, and Calcium.
  • Kumquat covers your daily Fiber needs 20% more than Mango.
  • Mango contains 6 times more Vitamin E than Kumquat. While Mango contains 0.9mg of Vitamin E , Kumquat contains only 0.15mg.
  • The amount of Sugar in Kumquat is lower.

Food varieties used in this article are Mangos, raw and Kumquats, raw.

Infographic

Mango vs Kumquat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
2
:
Contains less Sodium -90%
Contains more Copper +16.8%
Contains more Calcium +463.6%
Contains more Iron +437.5%
Contains more Magnesium +100%
Contains more Phosphorus +35.7%
Contains more Potassium +10.7%
Contains more Zinc +88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 33% 15% 9% 17% 2% 5% 32%
Contains less Sodium -90%
Contains more Copper +16.8%
Contains more Calcium +463.6%
Contains more Iron +437.5%
Contains more Magnesium +100%
Contains more Phosphorus +35.7%
Contains more Potassium +10.7%
Contains more Zinc +88.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
6
:
Contains more Vitamin A +273.1%
Contains more Vitamin E +500%
Contains more Vitamin B3 +55.9%
Contains more Vitamin B6 +230.6%
Contains more Folate +152.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +20.6%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +136.8%
Equal in Vitamin B5 - 0.208
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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%
Contains more Vitamin A +273.1%
Contains more Vitamin E +500%
Contains more Vitamin B3 +55.9%
Contains more Vitamin B6 +230.6%
Contains more Folate +152.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +20.6%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +136.8%
Equal in Vitamin B5 - 0.208

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Kumquat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Kumquat Opinion
Net carbs 13.38g 9.4g Mango
Protein 0.82g 1.88g Kumquat
Fats 0.38g 0.86g Kumquat
Carbs 14.98g 15.9g Kumquat
Calories 60kcal 71kcal Kumquat
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g 9.36g Kumquat
Fiber 1.6g 6.5g Kumquat
Calcium 11mg 62mg Kumquat
Iron 0.16mg 0.86mg Kumquat
Magnesium 10mg 20mg Kumquat
Phosphorus 14mg 19mg Kumquat
Potassium 168mg 186mg Kumquat
Sodium 1mg 10mg Mango
Zinc 0.09mg 0.17mg Kumquat
Copper 0.111mg 0.095mg Mango
Vitamin A 1082IU 290IU Mango
Vitamin E 0.9mg 0.15mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 43.9mg Kumquat
Vitamin B1 0.028mg 0.037mg Kumquat
Vitamin B2 0.038mg 0.09mg Kumquat
Vitamin B3 0.669mg 0.429mg Mango
Vitamin B5 0.197mg 0.208mg Kumquat
Vitamin B6 0.119mg 0.036mg Mango
Folate 43µg 17µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.103g Mango
Monounsaturated Fat 0.14g 0.154g Kumquat
Polyunsaturated fat 0.071g 0.171g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Kumquat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Mango
20
Kumquat
Mineral Summary Score
10
Mango
16
Kumquat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Mango
11%
Kumquat
Carbohydrates
15%
Mango
16%
Kumquat
Fats
2%
Mango
4%
Kumquat

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.011g)
Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 4.3g)
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 51)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.3)
Which food is richer in minerals?
Kumquat
Kumquat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.