Kiwi vs. Kumquat
Nutrition comparison of Kiwi and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and kumquat:
- Both kiwi and kumquat are high in Vitamin C and dietary fiber.
- Kiwi has more beta-carotene than kumquat, however, kumquat contains more alpha-carotene than kiwi.
- Kiwi is an excellent source of potassium.
- Kumquat has more riboflavin.
- Kumquat is an excellent source of calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and kumquat contain similar amounts of calories - kiwi has 61 calories per 100 grams and kumquat has 71 calories.
For macronutrient ratios, kiwi is heavier in carbs, lighter in fat and similar to kumquat for protein. Kiwi has a macronutrient ratio of 7:86:8 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Kumquat | |
|---|---|---|
| Protein | 7% | 10% |
| Carbohydrates | 86% | 78% |
| Fat | 8% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and kumquat contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and kumquat has 15.9g of carbohydrates.
dietary fiber
Both kiwi and kumquat are high in dietary fiber. Kumquat has 117% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and kumquat has 6.5g of dietary fiber.
sugar
Kiwi and kumquat contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and kumquat has 9.4g of sugar.
Protein
protein
Kiwi and kumquat contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and kumquat has 1.9g of protein.
Fat
saturated fat
Both kiwi and kumquat are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and kumquat has 0.1g of saturated fat.
Vitamins
Vitamin C
Both kiwi and kumquat are high in Vitamin C. Kiwi has 111% more Vitamin C than kumquat - kiwi has 92.7mg of Vitamin C per 100 grams and kumquat has 43.9mg of Vitamin C.
Vitamin A
Kiwi and kumquat contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and kumquat has 15ug of Vitamin A.
Vitamin E
Kiwi and kumquat contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and kumquat has 0.15mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than kumquat - kiwi has 40.3ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more riboflavin. Both kiwi and kumquat contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Kumquat | |
|---|---|---|
| Thiamin | 0.027 MG | 0.037 MG |
| Riboflavin | 0.025 MG | 0.09 MG |
| Niacin | 0.341 MG | 0.429 MG |
| Pantothenic acid | 0.183 MG | 0.208 MG |
| Vitamin B6 | 0.063 MG | 0.036 MG |
| Folate | 25 UG | 17 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 82% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and kumquat has 62mg of calcium.
iron
Kumquat has 177% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and kumquat has 0.86mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 68% more potassium than kumquat - kiwi has 312mg of potassium per 100 grams and kumquat has 186mg 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, kiwi has more luteolin and kaempferol than kumquat per 100 grams, however, kumquat contains more apigenin than kiwi per 100 grams.
| Kiwi | Kumquat | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | ~ |
| Quercetin | 0.04 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, kiwi has more beta-carotene than kumquat per 100 grams, however, kumquat contains more alpha-carotene than kiwi per 100 grams. Both kiwi and kumquat contain significant amounts of lutein + zeaxanthin.
| Kiwi | Kumquat | |
|---|---|---|
| beta-carotene | 52 UG | ~ |
| lutein + zeaxanthin | 122 UG | 129 UG |
| alpha-carotene | ~ | 155 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and kumquat contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Kumquat | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.047 G |
| Total | 0.042 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and kumquat contain significant amounts of linoleic acid.
| Kiwi | Kumquat | |
|---|---|---|
| linoleic acid | 0.246 G | 0.124 G |
| Total | 0.246 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.
Kiwi 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 kiwi or kumquat contain more calories in 100 grams?Kiwi and kumquat contain similar amounts of calories - kiwi has 61 calories in 100g and kumquat has 71 calories.
Does kiwi or kumquat have more carbohydrates?
By weight, kiwi and kumquat contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and kumquat has 15.9g of carbohydrates.
Does kiwi or kumquat contain more calcium?
Kumquat is a rich source of calcium and it has 80% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and kumquat has 62mg of calcium.
Does kiwi or kumquat contain more potassium?
Kiwi is a rich source of potassium and it has 70% more potassium than kumquat - kiwi has 312mg of potassium in 100 grams and kumquat has 186mg of potassium.