Kumquat vs. Orange
Nutrition comparison of Kumquat and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and orange:
- Both kumquat and orange are high in Vitamin C, calcium and dietary fiber.
- Kumquat has more alpha-carotene than orange, however, orange contains more beta-carotene than kumquat.
- Orange has more thiamin.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 35% less calories than kumquat - kumquat has 71 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, kumquat is heavier in protein, lighter in carbs and heavier in fat compared to orange per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Orange | |
|---|---|---|
| Protein | 10% | 6% |
| Carbohydrates | 78% | 91% |
| Fat | 12% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and orange contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both kumquat and orange are high in dietary fiber. Kumquat has 171% more dietary fiber than orange - kumquat has 6.5g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Kumquat and orange contain similar amounts of sugar - kumquat has 9.4g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Kumquat and orange contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both kumquat and orange are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kumquat and orange are high in Vitamin C. Kumquat is very similar to kumquat for Vitamin C - kumquat has 43.9mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Kumquat and orange contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Kumquat and orange contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
The B Vitamins
Orange has more thiamin. Both kumquat and orange contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kumquat | Orange | |
|---|---|---|
| Thiamin | 0.037 MG | 0.1 MG |
| Riboflavin | 0.09 MG | 0.04 MG |
| Niacin | 0.429 MG | 0.4 MG |
| Pantothenic acid | 0.208 MG | 0.25 MG |
| Vitamin B6 | 0.036 MG | 0.051 MG |
| Folate | 17 UG | 17 UG |
Minerals
calcium
Both kumquat and orange are high in calcium. Kumquat has 44% more calcium than orange - kumquat has 62mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Kumquat has 856% more iron than orange - kumquat has 0.86mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Kumquat and orange contain similar amounts of potassium - kumquat has 186mg of potassium per 100 grams and orange has 169mg 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 than orange per 100 grams, however, orange contains more beta-carotene than kumquat per 100 grams. Both kumquat and orange contain significant amounts of lutein + zeaxanthin.
| Kumquat | Orange | |
|---|---|---|
| alpha-carotene | 155 UG | 11 UG |
| lutein + zeaxanthin | 129 UG | 129 UG |
| beta-carotene | ~ | 71 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than orange per 100 grams.
| Kumquat | Orange | |
|---|---|---|
| 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 per 100 grams.
| Kumquat | Orange | |
|---|---|---|
| linoleic acid | 0.124 G | 0.031 G |
| Total | 0.124 G | 0.031 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 (%) |
Orange 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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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% |
|
UG % | |
| 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 orange contain more calories in 100 grams?Orange has 40% less calories than kumquat - kumquat has 71 calories in 100g and orange has 46 calories.
Does kumquat or orange have more carbohydrates?
By weight, kumquat and orange contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.
Does kumquat or orange contain more calcium?
Both kumquat and orange are high in calcium. Kumquat has 40% more calcium than orange - kumquat has 62mg of calcium in 100 grams and orange has 43mg of calcium.