Oatmeal vs. Kumquat — In-Depth Nutrition Comparison
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Important differences between oatmeal and kumquat
- Oatmeal has more iron, vitamin B6, vitamin B1, manganese, vitamin B3, vitamin B2, selenium, and phosphorus; however, kumquat has more vitamin C and fiber.
- Oatmeal's daily need coverage for iron is 64% more.
- Oatmeal has a higher glycemic index than kumquat.
The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Kumquats, 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 MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +29% |
| Contains more IronIron | +593% |
| Contains more ZincZinc | +264.7% |
| Contains more PhosphorusPhosphorus | +305.3% |
| Contains more ManganeseManganese | +313.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +204.9% |
| Contains more CopperCopper | +43.9% |
| Contains less SodiumSodium | -79.6% |
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 AVitamin A | +766.7% |
| Contains more Vitamin B1Vitamin B1 | +602.7% |
| Contains more Vitamin B2Vitamin B2 | +138.9% |
| Contains more Vitamin B3Vitamin B3 | +605.1% |
| Contains more Vitamin B5Vitamin B5 | +52.4% |
| Contains more Vitamin B6Vitamin B6 | +705.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +158.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +114.3% |
| Contains more CholineCholine | +78.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.1% |
| Contains more FatsFats | +58.1% |
| Contains more OtherOther | +11.8% |
| Contains more CarbsCarbs | +36.2% |
~equal in
Water
~80.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +153.9% |
| Contains more Poly. FatPolyunsaturated fat | +149.1% |
| Contains less Sat. FatSaturated fat | -54.4% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.96mg | 0.86mg | 64% |
| Vitamin C | 0mg | 43.9mg | 49% |
| Vitamin B6 | 0.29mg | 0.036mg | 20% |
| Vitamin B1 | 0.26mg | 0.037mg | 19% |
| Fiber | 1.7g | 6.5g | 19% |
| Manganese | 0.558mg | 0.135mg | 18% |
| Vitamin B3 | 3.025mg | 0.429mg | 16% |
| Vitamin A | 130µg | 15µg | 13% |
| Vitamin B2 | 0.215mg | 0.09mg | 10% |
| Selenium | 5µg | 0µg | 9% |
| Phosphorus | 77mg | 19mg | 8% |
| Folate | 44µg | 17µg | 7% |
| Zinc | 0.62mg | 0.17mg | 4% |
| Potassium | 61mg | 186mg | 4% |
| Starch | 10.37g | 4% | |
| Copper | 0.066mg | 0.095mg | 3% |
| Sodium | 49mg | 10mg | 2% |
| Calcium | 80mg | 62mg | 2% |
| Polyunsaturated fat | 0.426g | 0.171g | 2% |
| Vitamin B5 | 0.317mg | 0.208mg | 2% |
| Choline | 4.7mg | 8.4mg | 1% |
| Monounsaturated fat | 0.391g | 0.154g | 1% |
| Vitamin E | 0.07mg | 0.15mg | 1% |
| Magnesium | 26mg | 20mg | 1% |
| Protein | 2.37g | 1.88g | 1% |
| Carbs | 11.67g | 15.9g | 1% |
| Fats | 1.36g | 0.86g | 1% |
| Saturated fat | 0.226g | 0.103g | 1% |
| Calories | 68kcal | 71kcal | 0% |
| Net carbs | 9.97g | 9.4g | N/A |
| Sugar | 0.46g | 9.36g | N/A |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 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
26%
18%
Minerals Daily Need Coverage Score
45%
14%
Comparison summary
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 8.9g)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Kumquat contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Kumquat is lower in Saturated fat (difference - 0.123g)
Which food is lower in glycemic index?
Kumquat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)