Grapefruit vs. Kumquat
Nutrition comparison of Grapefruit and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and kumquat:
- Both kumquat and grapefruit are high in Vitamin C.
- Grapefruit has more beta-carotene and lycopene than kumquat, however, kumquat contains more alpha-carotene and lutein + zeaxanthin than grapefruit.
- Kumquat has more riboflavin and niacin.
- Kumquat is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grapefruit has 41% less calories than kumquat - kumquat has 71 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is heavier in carbs, lighter in fat and similar to kumquat for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Kumquat | |
|---|---|---|
| Protein | 7% | 10% |
| Carbohydrates | 91% | 78% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and grapefruit contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has 306% more dietary fiber than grapefruit - kumquat has 6.5g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Kumquat and grapefruit contain similar amounts of sugar - kumquat has 9.4g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Kumquat and grapefruit contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both kumquat and grapefruit are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kumquat and grapefruit are high in Vitamin C. Kumquat has 41% more Vitamin C than grapefruit - kumquat has 43.9mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 287% more Vitamin A than kumquat - kumquat has 15ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Kumquat and grapefruit contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
The B Vitamins
Kumquat has more riboflavin and niacin. Both grapefruit and kumquat contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Kumquat | |
|---|---|---|
| Thiamin | 0.043 MG | 0.037 MG |
| Riboflavin | 0.031 MG | 0.09 MG |
| Niacin | 0.204 MG | 0.429 MG |
| Pantothenic acid | 0.262 MG | 0.208 MG |
| Vitamin B6 | 0.053 MG | 0.036 MG |
| Folate | 13 UG | 17 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 182% more calcium than grapefruit - kumquat has 62mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Kumquat has 975% more iron than grapefruit - kumquat has 0.86mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Kumquat has 38% more potassium than grapefruit - kumquat has 186mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin and quercetin than kumquat per 100 grams, however, kumquat contains more apigenin than grapefruit per 100 grams.
| Grapefruit | Kumquat | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 mg | ~ |
| apigenin | ~ | 21.87 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, grapefruit has more beta-carotene and lycopene than kumquat per 100 grams, however, kumquat contains more alpha-carotene and lutein + zeaxanthin than grapefruit per 100 grams.
| Grapefruit | Kumquat | |
|---|---|---|
| beta-carotene | 686 UG | ~ |
| alpha-carotene | 3 UG | 155 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Kumquat | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.047 G |
| Total | 0.008 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Kumquat | |
|---|---|---|
| linoleic acid | 0.029 G | 0.124 G |
| Total | 0.029 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.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Kumquat (Kumquats, raw) .
Grapefruit g
()
|
Daily Values (%) |
Kumquat g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kumquat or grapefruit contain more calories in 100 grams?Grapefruit has 40% less calories than kumquat - kumquat has 71 calories in 100g and grapefruit has 42 calories.
Does kumquat or grapefruit have more carbohydrates?
By weight, kumquat and grapefruit contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does kumquat or grapefruit contain more calcium?
Kumquat is a rich source of calcium and it has 180% more calcium than grapefruit - kumquat has 62mg of calcium in 100 grams and grapefruit has 22mg of calcium.