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Pumpkin vs. Kumquat — In-Depth Nutrition Comparison

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Differences between pumpkin and kumquat

  • Pumpkin has more vitamin A and vitamin E, while kumquat has more vitamin C and fiber.
  • Pumpkin's daily need coverage for vitamin A is 164% higher.
  • Kumquat contains 7 times less vitamin E than pumpkin. Pumpkin contains 1.06mg of vitamin E, while kumquat contains 0.15mg.
  • The amount of sugar in pumpkin is lower.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of kumquat is 67.

The food types used in this comparison are Pumpkin, raw and Kumquats, raw.

Infographic

Pumpkin vs Kumquat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 PotassiumPotassium +82.8%
Contains more CopperCopper +33.7%
Contains more ZincZinc +88.2%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +195.2%
~equal in Iron ~0.86mg
~equal in Manganese ~0.135mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 +2740%
Contains more Vitamin EVitamin E +606.7%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B6Vitamin B6 +69.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +387.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~17µg
~equal in Choline ~8.4mg

All nutrients comparison - raw data values

Nutrient Pumpkin Kumquat DV% diff.
Vitamin A 426µg 15µg 46%
Vitamin C 9mg 43.9mg 39%
Fiber 0.5g 6.5g 24%
Vitamin E 1.06mg 0.15mg 6%
Potassium 340mg 186mg 5%
Phosphorus 44mg 19mg 4%
Calcium 21mg 62mg 4%
Copper 0.127mg 0.095mg 4%
Carbs 6.5g 15.9g 3%
Vitamin B2 0.11mg 0.09mg 2%
Calories 26kcal 71kcal 2%
Vitamin B5 0.298mg 0.208mg 2%
Protein 1g 1.88g 2%
Magnesium 12mg 20mg 2%
Vitamin B6 0.061mg 0.036mg 2%
Vitamin B3 0.6mg 0.429mg 1%
Vitamin K 1.1µg 0µg 1%
Polyunsaturated fat 0.005g 0.171g 1%
Vitamin B1 0.05mg 0.037mg 1%
Selenium 0.3µg 0µg 1%
Fats 0.1g 0.86g 1%
Zinc 0.32mg 0.17mg 1%
Iron 0.8mg 0.86mg 1%
Net carbs 6g 9.4g N/A
Sugar 2.76g 9.36g N/A
Sodium 1mg 10mg 0%
Manganese 0.125mg 0.135mg 0%
Folate 16µg 17µg 0%
Choline 8.2mg 8.4mg 0%
Saturated fat 0.052g 0.103g 0%
Monounsaturated fat 0.013g 0.154g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 WaterWater +13.3%
Contains more OtherOther +56.9%
Contains more ProteinProtein +88%
Contains more FatsFats +760%
Contains more CarbsCarbs +144.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 less Sat. FatSaturated fat -49.5%
Contains more Mono. FatMonounsaturated fat +1084.6%
Contains more Poly. FatPolyunsaturated fat +3320%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.