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  6. Kumquat vs. Coconut

Kumquat vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between kumquat and coconut

  • Kumquat has more vitamin C and vitamin A; however, coconut is higher in manganese, copper, iron, selenium, phosphorus, fiber, and zinc.
  • Coconut covers your daily need for saturated fat, 148% more than kumquat.
  • Kumquat has less saturated fat.

These are the specific foods used in this comparison Kumquats, raw and Nuts, coconut meat, raw.

Infographic

Kumquat vs Coconut 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +342.9%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +91.4%
Contains more IronIron +182.6%
Contains more CopperCopper +357.9%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +494.7%
Contains more ManganeseManganese +1011.1%
Contains more SeleniumSelenium +∞%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 146% 0% 5% 3% 9.3% 21% 8% 12% 8.3% 0% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +1230.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +78.4%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kumquat Coconut DV% diff.
Saturated fat 0.103g 29.698g 135%
Manganese 0.135mg 1.5mg 59%
Fats 0.86g 33.49g 50%
Vitamin C 43.9mg 3.3mg 45%
Copper 0.095mg 0.435mg 38%
Iron 0.86mg 2.43mg 20%
Selenium 0µg 10.1µg 18%
Calories 71kcal 354kcal 14%
Phosphorus 19mg 113mg 13%
Fiber 6.5g 9g 10%
Zinc 0.17mg 1.1mg 8%
Calcium 62mg 14mg 5%
Potassium 186mg 356mg 5%
Vitamin B2 0.09mg 0.02mg 5%
Protein 1.88g 3.33g 3%
Magnesium 20mg 32mg 3%
Monounsaturated fat 0.154g 1.425g 3%
Vitamin A 15µg 0µg 2%
Vitamin B1 0.037mg 0.066mg 2%
Vitamin B5 0.208mg 0.3mg 2%
Folate 17µg 26µg 2%
Vitamin E 0.15mg 0.24mg 1%
Vitamin B3 0.429mg 0.54mg 1%
Vitamin B6 0.036mg 0.054mg 1%
Choline 8.4mg 12.1mg 1%
Polyunsaturated fat 0.171g 0.366g 1%
Protein per 100 calories 2.6g 0.94g N/A
Calories per 10 g protein 378kcal 1063kcal N/A
Weight per 100 calories 141g 28g N/A
Unsaturated / Saturated Fat ratio 3.2 0.06 N/A
Net carbs 9.4g 6.23g N/A
Carbs 15.9g 15.23g 0%
Sugar 9.36g 6.23g N/A
Sodium 10mg 20mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +72.1%
Contains more ProteinProtein +77.1%
Contains more FatsFats +3794.2%
Contains more OtherOther +88.2%
~equal in Carbs ~15.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +825.3%
Contains more Poly. FatPolyunsaturated fat +114%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.