Yogurt vs. Kumquat
Nutrition comparison of Yogurt and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and kumquat:
- Both kumquat and yogurt are high in calcium.
- Kumquat has 19.3 times less saturated fat than yogurt.
- Kumquat has more niacin, however, yogurt contains more Vitamin B12.
- Kumquat is an excellent source of Vitamin C and dietary fiber.
- Yogurt has 71% less carbohydrates than kumquat.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kumquat and yogurt contain similar amounts of calories - kumquat has 71 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to kumquat per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Kumquat | |
|---|---|---|
| Protein | 23% | 10% |
| Carbohydrates | 30% | 78% |
| Fat | 47% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 71% less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has more dietary fiber than yogurt - kumquat has 6.5g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has 50% less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Kumquat and yogurt contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Kumquat has 19.3 times less saturated fat than yogurt - kumquat has 0.1g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Kumquat has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and kumquat does not contain significant amounts.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has 86 times more Vitamin C than yogurt - kumquat has 43.9mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Kumquat and yogurt contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and kumquat contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and kumquat does not contain significant amounts.
Vitamin E
Kumquat and yogurt contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and kumquat contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more niacin, however, yogurt contains more Vitamin B12. Both yogurt and kumquat contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Yogurt | Kumquat | |
|---|---|---|
| Thiamin | 0.029 MG | 0.037 MG |
| Riboflavin | 0.142 MG | 0.09 MG |
| Niacin | 0.075 MG | 0.429 MG |
| Pantothenic acid | 0.389 MG | 0.208 MG |
| Vitamin B6 | 0.032 MG | 0.036 MG |
| Folate | 7 UG | 17 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both kumquat and yogurt are high in calcium. Yogurt has 95% more calcium than kumquat - kumquat has 62mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Kumquat has 16 times more iron than yogurt - kumquat has 0.86mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Kumquat and yogurt contain similar amounts of potassium - kumquat has 186mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Kumquat | |
|---|---|---|
| beta-carotene | 5 UG | ~ |
| alpha-carotene | ~ | 155 UG |
| lutein + zeaxanthin | ~ | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and kumquat contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Kumquat | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.047 G |
| Total | 0.027 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and kumquat contain significant amounts of linoleic acid.
| Yogurt | Kumquat | |
|---|---|---|
| linoleic acid | 0.065 G | 0.124 G |
| Total | 0.065 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.
Yogurt g
()
|
Daily Values (%) |
Kumquat 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 yogurt contain more calories in 100 grams?Kumquat and yogurt contain similar amounts of calories - kumquat has 71 calories in 100g and yogurt has 61 calories.
Does kumquat or yogurt have more carbohydrates?
By weight, yogurt has 70% fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does kumquat or yogurt contain more calcium?
Both kumquat and yogurt are high in calcium. Yogurt has 100% more calcium than kumquat - kumquat has 62mg of calcium in 100 grams and yogurt has 121mg of calcium.