Kiwi vs. Kumquat

Nutrition comparison of Kiwi and Kumquat


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kiwi versus kumquat (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kiwi and kumquat:

  • Both kiwi and kumquat are high in Vitamin C and dietary fiber.
  • Kiwi has more beta-carotene than kumquat, however, kumquat contains more alpha-carotene than kiwi.
  • Kiwi is an excellent source of potassium.
  • Kumquat has more riboflavin.
  • Kumquat is an excellent source of calcium.
Detailed nutritional comparison of kiwi and kumquat is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Kumquat src

Calories and Carbs

calories

Kiwi and kumquat contain similar amounts of calories - kiwi has 61 calories per 100 grams and kumquat has 71 calories.

For macronutrient ratios, kiwi is heavier in carbs, lighter in fat and similar to kumquat for protein. Kiwi has a macronutrient ratio of 7:86:8 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Kumquat
Protein 7% 10%
Carbohydrates 86% 78%
Fat 8% 12%
Alcohol ~ ~

carbohydrates

Kiwi and kumquat contain similar amounts carbs - kiwi has 14.7g of total carbs per 100 grams and kumquat has 15.9g of carbohydrates.

dietary fiber

Both kiwi and kumquat are high in dietary fiber. Kumquat has 117% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and kumquat has 6.5g of dietary fiber.

sugar

Kiwi and kumquat contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and kumquat has 9.4g of sugar.

Protein

protein

Kiwi and kumquat contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and kumquat has 1.9g of protein.

Fat

saturated fat

Both kiwi and kumquat are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and kumquat has 0.1g of saturated fat.

Vitamins

Vitamin C

Both kiwi and kumquat are high in Vitamin C. Kiwi has 111% more Vitamin C than kumquat - kiwi has 92.7mg of Vitamin C per 100 grams and kumquat has 43.9mg of Vitamin C.

Vitamin A

Kiwi and kumquat contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and kumquat has 15ug of Vitamin A.

Vitamin E

Kiwi and kumquat contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and kumquat has 0.15mg of Vitamin E.

Vitamin K

Kiwi has more Vitamin K than kumquat - kiwi has 40.3ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.

The B Vitamins

Kumquat has more riboflavin. Both kiwi and kumquat contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.

Kiwi Kumquat
Thiamin 0.027 MG 0.037 MG
Riboflavin 0.025 MG 0.09 MG
Niacin 0.341 MG 0.429 MG
Pantothenic acid 0.183 MG 0.208 MG
Vitamin B6 0.063 MG 0.036 MG
Folate 25 UG 17 UG

Minerals

calcium

Kumquat is an excellent source of calcium and it has 82% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and kumquat has 62mg of calcium.

iron

Kumquat has 177% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and kumquat has 0.86mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 68% more potassium than kumquat - kiwi has 312mg of potassium per 100 grams and kumquat has 186mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, kiwi has more luteolin and kaempferol than kumquat per 100 grams, however, kumquat contains more apigenin than kiwi per 100 grams.

Kiwi Kumquat
luteolin 0.74 mg ~
kaempferol 1.03 mg ~
Quercetin 0.04 mg ~
apigenin ~ 21.87 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, kiwi has more beta-carotene than kumquat per 100 grams, however, kumquat contains more alpha-carotene than kiwi per 100 grams. Both kiwi and kumquat contain significant amounts of lutein + zeaxanthin.

Kiwi Kumquat
beta-carotene 52 UG ~
lutein + zeaxanthin 122 UG 129 UG
alpha-carotene ~ 155 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kiwi and kumquat contain significant amounts of alpha linoleic acid (ALA).

Kiwi Kumquat
alpha linoleic acid 0.042 G 0.047 G
Total 0.042 G 0.047 G

omega 6s

Comparing omega-6 fatty acids, both kiwi and kumquat contain significant amounts of linoleic acid.

Kiwi Kumquat
linoleic acid 0.246 G 0.124 G
Total 0.246 G 0.124 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Kumquat (Kumquats, raw) .

Kiwi g

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G Water G
G Starch G
G Alcohol G


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