Kumquat vs. Passion Fruit
Nutrition comparison of Kumquat and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and passion fruit:
- Both kumquat and passion fruit are high in Vitamin C and dietary fiber.
- Kumquat has more alpha-carotene and lutein + zeaxanthin than passion fruit, however, passion fruit contains more beta-carotene than kumquat.
- Kumquat has more thiamin and pantothenic acid, however, passion fruit contains more niacin and Vitamin B6.
- Kumquat is an excellent source of calcium.
- Passion fruit is an excellent source of potassium.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kumquat has 27% less calories than passion fruit - kumquat has 71 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, kumquat is lighter in carbs, heavier in fat and similar to passion fruit for protein. Kumquat has a macronutrient ratio of 10:78:12 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Passion Fruit | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 78% | 86% |
| Fat | 12% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat has 32% less carbohydrates than passion fruit - kumquat has 15.9g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Both kumquat and passion fruit are high in dietary fiber. Passion fruit has 60% more dietary fiber than kumquat - kumquat has 6.5g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Kumquat and passion fruit contain similar amounts of sugar - kumquat has 9.4g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Kumquat and passion fruit contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both kumquat and passion fruit are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kumquat and passion fruit are high in Vitamin C. Kumquat has 46% more Vitamin C than passion fruit - kumquat has 43.9mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has 327% more Vitamin A than kumquat - kumquat has 15ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Kumquat and passion fruit contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Passion fruit and kumquat contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more thiamin and pantothenic acid, however, passion fruit contains more niacin and Vitamin B6. Both kumquat and passion fruit contain significant amounts of riboflavin and folate.
| Kumquat | Passion Fruit | |
|---|---|---|
| Thiamin | 0.037 MG | ~ |
| Riboflavin | 0.09 MG | 0.13 MG |
| Niacin | 0.429 MG | 1.5 MG |
| Pantothenic acid | 0.208 MG | ~ |
| Vitamin B6 | 0.036 MG | 0.1 MG |
| Folate | 17 UG | 14 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 417% more calcium than passion fruit - kumquat has 62mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 86% more iron than kumquat - kumquat has 0.86mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 87% more potassium than kumquat - kumquat has 186mg of potassium per 100 grams and passion fruit has 348mg of potassium.
Antioxidants and Phytonutrients
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 and lutein + zeaxanthin than passion fruit per 100 grams, however, passion fruit contains more beta-carotene than kumquat per 100 grams.
| Kumquat | Passion Fruit | |
|---|---|---|
| alpha-carotene | 155 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
| beta-carotene | ~ | 743 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Kumquat | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.001 G |
| Total | 0.047 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than kumquat per 100 grams.
| Kumquat | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.124 G | 0.41 G |
| Total | 0.124 G | 0.41 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 Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Kumquat g
()
|
Daily Values (%) |
Passion Fruit g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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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 passion fruit contain more calories in 100 grams?Kumquat has 30% less calories than passion fruit - kumquat has 71 calories in 100g and passion fruit has 97 calories.
Does kumquat or passion fruit have more carbohydrates?
By weight, kumquat has 30% fewer carbohydrates than passion fruit - kumquat has 15.9g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does kumquat or passion fruit contain more calcium?
Kumquat is a rich source of calcium and it has 420% more calcium than passion fruit - kumquat has 62mg of calcium in 100 grams and passion fruit has 12mg of calcium.
Does kumquat or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 90% more potassium than kumquat - kumquat has 186mg of potassium in 100 grams and passion fruit has 348mg of potassium.