Kumquat vs. Kale
Nutrition comparison of Kumquat and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and kale:
- Both kumquat and kale are high in Vitamin C, calcium and dietary fiber.
- Kale has 51% less calories than kumquat.
- Kale has 72% less carbohydrates than kumquat.
- Kale has 8.4 times less sugar than kumquat.
- Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K and potassium.
- Kumquat has more alpha-carotene than kale, however, kale contains more lutein + zeaxanthin and beta-carotene than kumquat.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 51% less calories than kumquat - kumquat has 71 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, kumquat is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Kale | |
|---|---|---|
| Protein | 10% | 28% |
| Carbohydrates | 78% | 41% |
| Fat | 12% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 72% less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.
dietary fiber
Both kumquat and kale are high in dietary fiber. Kumquat has 59% more dietary fiber than kale - kumquat has 6.5g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kale has 8.4 times less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kumquat and kale contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both kumquat and kale are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Both kumquat and kale are high in Vitamin C. Kale has 113% more Vitamin C than kumquat - kumquat has 43.9mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 15 times more Vitamin A than kumquat - kumquat has 15ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Kumquat and kale contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than kumquat - kale has 389.6ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both kumquat and kale contain significant amounts of pantothenic acid.
| Kumquat | Kale | |
|---|---|---|
| Thiamin | 0.037 MG | 0.113 MG |
| Riboflavin | 0.09 MG | 0.347 MG |
| Niacin | 0.429 MG | 1.18 MG |
| Pantothenic acid | 0.208 MG | 0.37 MG |
| Vitamin B6 | 0.036 MG | 0.147 MG |
| Folate | 17 UG | 62 UG |
Minerals
calcium
Both kumquat and kale are high in calcium. Kale has 310% more calcium than kumquat - kumquat has 62mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 86% more iron than kumquat - kumquat has 0.86mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 87% more potassium than kumquat - kumquat has 186mg of potassium per 100 grams and kale has 348mg 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 kale per 100 grams, however, kale contains more isorhamnetin, kaempferol and quercetin than kumquat per 100 grams.
| Kumquat | Kale | |
|---|---|---|
| apigenin | 21.87 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
| Quercetin | ~ | 22.58 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 kale per 100 grams, however, kale contains more lutein + zeaxanthin and beta-carotene than kumquat per 100 grams.
| Kumquat | Kale | |
|---|---|---|
| alpha-carotene | 155 UG | ~ |
| lutein + zeaxanthin | 129 UG | 6261 UG |
| beta-carotene | ~ | 2873 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than kumquat per 100 grams.
| Kumquat | Kale | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.378 G |
| Total | 0.047 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than kumquat per 100 grams.
| Kumquat | Kale | |
|---|---|---|
| linoleic acid | 0.124 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.124 G | 0.294 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 (%) |
Kale 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 kale contain more calories in 100 grams?Kale has 50% less calories than kumquat - kumquat has 71 calories in 100g and kale has 35 calories.
Does kumquat or kale have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and kale has 4.4g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in kale comprise of 80% dietary fiber and 20% sugar.
Does kumquat or kale contain more calcium?
Both kumquat and kale are high in calcium. Kale has 310% more calcium than kumquat - kumquat has 62mg of calcium in 100 grams and kale has 254mg of calcium.
Does kumquat or kale contain more potassium?
Kale is a rich source of potassium and it has 90% more potassium than kumquat - kumquat has 186mg of potassium in 100 grams and kale has 348mg of potassium.