Kumquat vs. Plums
Nutrition comparison of Kumquat and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and plums:
- Kumquat has more alpha-carotene than plum, however, plum contains more beta-carotene than kumquat.
- Kumquat has more riboflavin and folate.
- Kumquat is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plum has 35% less calories than kumquat - kumquat has 71 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, kumquat is heavier in protein, lighter in carbs and heavier in fat compared to plums per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Plums | |
|---|---|---|
| Protein | 10% | 6% |
| Carbohydrates | 78% | 89% |
| Fat | 12% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and plums contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has 364% more dietary fiber than plum - kumquat has 6.5g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Kumquat and plums contain similar amounts of sugar - kumquat has 9.4g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Kumquat and plums contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both kumquat and plums are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has 362% more Vitamin C than plum - kumquat has 43.9mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Kumquat and plums contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Kumquat and plums contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Plum has more Vitamin K than kumquat - plum has 6.4ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more riboflavin and folate. Both kumquat and plums contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Kumquat | Plums | |
|---|---|---|
| Thiamin | 0.037 MG | 0.028 MG |
| Riboflavin | 0.09 MG | 0.026 MG |
| Niacin | 0.429 MG | 0.417 MG |
| Pantothenic acid | 0.208 MG | 0.135 MG |
| Vitamin B6 | 0.036 MG | 0.029 MG |
| Folate | 17 UG | 5 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 933% more calcium than plum - kumquat has 62mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Kumquat has 406% more iron than plum - kumquat has 0.86mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Kumquat and plums contain similar amounts of potassium - kumquat has 186mg of potassium per 100 grams and plum has 157mg 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 plum per 100 grams, however, plum contains more quercetin than kumquat per 100 grams.
| Kumquat | Plums | |
|---|---|---|
| apigenin | 21.87 mg | ~ |
| Quercetin | ~ | 0.9 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 plum per 100 grams, however, plum contains more beta-carotene than kumquat per 100 grams. Both kumquat and plums contain significant amounts of lutein + zeaxanthin.
| Kumquat | Plums | |
|---|---|---|
| alpha-carotene | 155 UG | ~ |
| lutein + zeaxanthin | 129 UG | 73 UG |
| beta-carotene | ~ | 190 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than plum per 100 grams.
| Kumquat | Plums | |
|---|---|---|
| linoleic acid | 0.124 G | 0.044 G |
| Total | 0.124 G | 0.044 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.
Kumquat g
()
|
Daily Values (%) |
Plums g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
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 % |
|
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 plums contain more calories in 100 grams?Plum has 40% less calories than kumquat - kumquat has 71 calories in 100g and plum has 46 calories.
Does kumquat or plums have more carbohydrates?
By weight, kumquat and plums contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.
Does kumquat or plums contain more calcium?
Kumquat is a rich source of calcium and it has 930% more calcium than plum - kumquat has 62mg of calcium in 100 grams and plum has 6mg of calcium.