Kumquat vs. Orange Juice
Nutrition comparison of Kumquat and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and orange juice:
- Both kumquat and orange juice are high in Vitamin C.
- Kumquat has more alpha-carotene than orange juice, however, orange juice contains more beta-carotene than kumquat.
- Kumquat is an excellent source of calcium and dietary fiber.
- Orange juice has more thiamin, however, kumquat contains more riboflavin.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice has 37% less calories than kumquat - kumquat has 71 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, kumquat is heavier in protein, lighter in carbs and heavier in fat compared to orange juice per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Orange Juice | |
|---|---|---|
| Protein | 10% | 6% |
| Carbohydrates | 78% | 90% |
| Fat | 12% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and orange juice contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has 31 times more dietary fiber than orange juice - kumquat has 6.5g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Kumquat and orange juice contain similar amounts of sugar - kumquat has 9.4g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Kumquat and orange juice contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both kumquat and orange juice are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kumquat and orange juice are high in Vitamin C. Orange juice has 14% more Vitamin C than kumquat - kumquat has 43.9mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Kumquat and orange juice contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Kumquat and orange juice contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Orange juice and kumquat contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Orange juice has more thiamin, however, kumquat contains more riboflavin. Both kumquat and orange juice contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Kumquat | Orange Juice | |
|---|---|---|
| Thiamin | 0.037 MG | 0.09 MG |
| Riboflavin | 0.09 MG | 0.03 MG |
| Niacin | 0.429 MG | 0.4 MG |
| Pantothenic acid | 0.208 MG | 0.19 MG |
| Vitamin B6 | 0.036 MG | 0.04 MG |
| Folate | 17 UG | 30 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 464% more calcium than orange juice - kumquat has 62mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Kumquat has 330% more iron than orange juice - kumquat has 0.86mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Kumquat and orange juice contain similar amounts of potassium - kumquat has 186mg of potassium per 100 grams and orange juice has 200mg 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, kumquat has more apigenin than orange juice per 100 grams, however, orange juice contains more quercetin than kumquat per 100 grams.
| Kumquat | Orange Juice | |
|---|---|---|
| apigenin | 21.87 mg | ~ |
| myricetin | ~ | 0.05 mg |
| Quercetin | ~ | 0.25 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, kumquat has more alpha-carotene than orange juice per 100 grams, however, orange juice contains more beta-carotene than kumquat per 100 grams. Both kumquat and orange juice contain significant amounts of lutein + zeaxanthin.
| Kumquat | Orange Juice | |
|---|---|---|
| alpha-carotene | 155 UG | 6 UG |
| lutein + zeaxanthin | 129 UG | 115 UG |
| beta-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Kumquat | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.011 G |
| Total | 0.047 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than orange juice per 100 grams.
| Kumquat | Orange Juice | |
|---|---|---|
| linoleic acid | 0.124 G | 0.029 G |
| Total | 0.124 G | 0.029 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: Kumquat (Kumquats, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Kumquat g
()
|
Daily Values (%) |
Orange Juice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kumquat or orange juice contain more calories in 100 grams?Orange juice has 40% less calories than kumquat - kumquat has 71 calories in 100g and orange juice has 45 calories.
Does kumquat or orange juice have more carbohydrates?
By weight, kumquat and orange juice contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does kumquat or orange juice contain more calcium?
Kumquat is a rich source of calcium and it has 460% more calcium than orange juice - kumquat has 62mg of calcium in 100 grams and orange juice has 11mg of calcium.