Kumquat vs. Coconut
Nutrition comparison of Kumquat and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and coconut:
- Both kumquat and coconut are high in dietary fiber.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
- Kumquat has more riboflavin.
- Kumquat is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and kumquat has 80% less calories than coconut - kumquat has 71 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, kumquat is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Coconut | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 78% | 16% |
| Fat | 12% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and coconut contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Both kumquat and coconut are high in dietary fiber. Coconut has 38% more dietary fiber than kumquat - kumquat has 6.5g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Kumquat and coconut contain similar amounts of sugar - kumquat has 9.4g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Kumquat and coconut contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and kumquat has 100% less saturated fat than coconut - kumquat has 0.1g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has 12 times more Vitamin C than coconut - kumquat has 43.9mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Kumquat has more Vitamin A than coconut - kumquat has 15ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Kumquat and coconut contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Coconut and kumquat contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more riboflavin. Both kumquat and coconut contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kumquat | Coconut | |
|---|---|---|
| Thiamin | 0.037 MG | 0.066 MG |
| Riboflavin | 0.09 MG | 0.02 MG |
| Niacin | 0.429 MG | 0.54 MG |
| Pantothenic acid | 0.208 MG | 0.3 MG |
| Vitamin B6 | 0.036 MG | 0.054 MG |
| Folate | 17 UG | 26 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 343% more calcium than coconut - kumquat has 62mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 183% more iron than kumquat - kumquat has 0.86mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 91% more potassium than kumquat - kumquat has 186mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than kumquat per 100 grams.
| Kumquat | Coconut | |
|---|---|---|
| linoleic acid | 0.124 G | 0.366 G |
| Total | 0.124 G | 0.366 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 (%) |
Coconut 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 coconut contain more calories in 100 grams?Coconut is high in calories and kumquat has 80% less calories than coconut - kumquat has 71 calories in 100g and coconut has 354 calories.
Does kumquat or coconut have more carbohydrates?
By weight, kumquat and coconut contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does kumquat or coconut contain more calcium?
Kumquat is a rich source of calcium and it has 340% more calcium than coconut - kumquat has 62mg of calcium in 100 grams and coconut has 14mg of calcium.
Does kumquat or coconut contain more potassium?
Coconut is a rich source of potassium and it has 90% more potassium than kumquat - kumquat has 186mg of potassium in 100 grams and coconut has 356mg of potassium.