Kumquat vs. Broccoli
Nutrition comparison of Kumquat and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and broccoli:
- Both kumquat and broccoli are high in Vitamin C, calcium and dietary fiber.
- Broccoli has 4.5 times less sugar than kumquat.
- Broccoli has 52% less calories than kumquat.
- Broccoli has 58% less carbohydrates than kumquat.
- Broccoli has more pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of potassium.
- Kumquat has more alpha-carotene than broccoli, however, broccoli contains more lutein + zeaxanthin and beta-carotene than kumquat.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 52% less calories than kumquat - kumquat has 71 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, kumquat is lighter in protein, heavier in carbs and heavier in fat compared to broccoli per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Broccoli | |
|---|---|---|
| Protein | 10% | 28% |
| Carbohydrates | 78% | 65% |
| Fat | 12% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 58% less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both kumquat and broccoli are high in dietary fiber. Kumquat has 150% more dietary fiber than broccoli - kumquat has 6.5g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 4.5 times less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Kumquat and broccoli contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both kumquat and broccoli are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both kumquat and broccoli are high in Vitamin C. Broccoli has 103% more Vitamin C than kumquat - kumquat has 43.9mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Kumquat and broccoli contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Kumquat and broccoli contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than kumquat - broccoli has 101.6ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Broccoli has more pantothenic acid, Vitamin B6 and folate. Both kumquat and broccoli contain significant amounts of thiamin, riboflavin and niacin.
| Kumquat | Broccoli | |
|---|---|---|
| Thiamin | 0.037 MG | 0.071 MG |
| Riboflavin | 0.09 MG | 0.117 MG |
| Niacin | 0.429 MG | 0.639 MG |
| Pantothenic acid | 0.208 MG | 0.573 MG |
| Vitamin B6 | 0.036 MG | 0.175 MG |
| Folate | 17 UG | 63 UG |
Minerals
calcium
Both kumquat and broccoli are high in calcium. Kumquat has 32% more calcium than broccoli - kumquat has 62mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Kumquat and broccoli contain similar amounts of iron - kumquat has 0.86mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 70% more potassium than kumquat - kumquat has 186mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more luteolin, kaempferol and quercetin than kumquat per 100 grams.
| Kumquat | Broccoli | |
|---|---|---|
| apigenin | 21.87 mg | ~ |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 3.26 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 broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin and beta-carotene than kumquat per 100 grams.
| Kumquat | Broccoli | |
|---|---|---|
| alpha-carotene | 155 UG | 25 UG |
| lutein + zeaxanthin | 129 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Kumquat | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.0215 G |
| Total | 0.047 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than broccoli per 100 grams.
| Kumquat | Broccoli | |
|---|---|---|
| linoleic acid | 0.124 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.124 G | 0.055 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 (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 50% less calories than kumquat - kumquat has 71 calories in 100g and broccoli has 34 calories.
Does kumquat or broccoli have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does kumquat or broccoli contain more calcium?
Both kumquat and broccoli are high in calcium. Kumquat has 30% more calcium than broccoli - kumquat has 62mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does kumquat or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 70% more potassium than kumquat - kumquat has 186mg of potassium in 100 grams and broccoli has 316mg of potassium.