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.
Detailed nutritional comparison of kumquat and passion fruit 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: Kumquat (Kumquats, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kumquat src
Image of Passion Fruit src

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 10:80:10 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 80% 86%
Fat 10% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kumquat or Passion Fruit .

Note: The specific food items compared are: Kumquat (Kumquats, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .

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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.