Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oatmeal vs. Kumquat — In-Depth Nutrition Comparison

Compare

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

Oatmeal 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" 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
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.
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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
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.
Oatmeal Kumquat
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Kumquat 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?

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

People also compare

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%
Oatmeal
18%
Kumquat
Minerals Daily Need Coverage Score
45%
Oatmeal
14%
Kumquat

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 8.9g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 0.123g)
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.