Avocado vs. Kumquat
Nutrition comparison of Avocado and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and kumquat:
- Both kumquat and avocado are high in dietary fiber.
- Avocado has 30.2 times less sugar than kumquat.
- Avocado has more beta-carotene and lutein + zeaxanthin than kumquat, however, kumquat contains more alpha-carotene than avocado.
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of potassium.
- Kumquat has 19.6 times less saturated fat than avocado.
- Kumquat is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and kumquat has 57% less calories than avocado - kumquat has 71 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to kumquat per calorie. Avocado has a macronutrient ratio of 4:19:77 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Kumquat | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 19% | 78% |
| Fat | 77% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 46% less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both kumquat and avocado are high in dietary fiber. Kumquat is very similar to kumquat for dietary fiber - kumquat has 6.5g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 30.2 times less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Kumquat and avocado contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Kumquat has 19.6 times less saturated fat than avocado - kumquat has 0.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has 399% more Vitamin C than avocado - kumquat has 43.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Kumquat and avocado contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 12 times more Vitamin E than kumquat - kumquat has 0.15mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than kumquat - avocado has 21ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and kumquat contain significant amounts of riboflavin.
| Avocado | Kumquat | |
|---|---|---|
| Thiamin | 0.075 MG | 0.037 MG |
| Riboflavin | 0.143 MG | 0.09 MG |
| Niacin | 1.912 MG | 0.429 MG |
| Pantothenic acid | 1.463 MG | 0.208 MG |
| Vitamin B6 | 0.287 MG | 0.036 MG |
| Folate | 89 UG | 17 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 377% more calcium than avocado - kumquat has 62mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Kumquat and avocado contain similar amounts of iron - kumquat has 0.86mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 173% more potassium than kumquat - kumquat has 186mg of potassium per 100 grams and avocado has 507mg 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, avocado has more beta-carotene and lutein + zeaxanthin than kumquat per 100 grams, however, kumquat contains more alpha-carotene than avocado per 100 grams.
| Avocado | Kumquat | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| alpha-carotene | 24 UG | 155 UG |
| lutein + zeaxanthin | 271 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than kumquat per 100 grams.
| Avocado | Kumquat | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.047 G |
| Total | 0.125 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than kumquat per 100 grams.
| Avocado | Kumquat | |
|---|---|---|
| linoleic acid | 1.674 G | 0.124 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and kumquat has 60% less calories than avocado - kumquat has 71 calories in 100g and avocado has 167 calories.
Does kumquat or avocado have more carbohydrates?
By weight, avocado has 50% fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does kumquat or avocado contain more calcium?
Kumquat is a rich source of calcium and it has 380% more calcium than avocado - kumquat has 62mg of calcium in 100 grams and avocado has 13mg of calcium.
Does kumquat or avocado contain more potassium?
Avocado is a rich source of potassium and it has 170% more potassium than kumquat - kumquat has 186mg of potassium in 100 grams and avocado has 507mg of potassium.