Kumquat vs. Nectarine
Nutrition comparison of Kumquat and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and nectarine:
- Kumquat has more alpha-carotene than nectarine, however, nectarine contains more beta-carotene than kumquat.
- Kumquat has more riboflavin and folate, however, nectarine contains more niacin.
- Kumquat is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine has 38% less calories than kumquat - kumquat has 71 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, kumquat is lighter in carbs, heavier in fat and similar to nectarine for protein. Kumquat has a macronutrient ratio of 10:78:12 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Nectarine | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 78% | 85% |
| Fat | 12% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and nectarine contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has 282% more dietary fiber than nectarine - kumquat has 6.5g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Kumquat and nectarine contain similar amounts of sugar - kumquat has 9.4g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Kumquat and nectarine contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both kumquat and nectarine are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has 713% more Vitamin C than nectarine - kumquat has 43.9mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Kumquat and nectarine contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Kumquat and nectarine contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Nectarine and kumquat contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more riboflavin and folate, however, nectarine contains more niacin. Both kumquat and nectarine contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Kumquat | Nectarine | |
|---|---|---|
| Thiamin | 0.037 MG | 0.034 MG |
| Riboflavin | 0.09 MG | 0.027 MG |
| Niacin | 0.429 MG | 1.125 MG |
| Pantothenic acid | 0.208 MG | 0.185 MG |
| Vitamin B6 | 0.036 MG | 0.025 MG |
| Folate | 17 UG | 5 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 933% more calcium than nectarine - kumquat has 62mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Kumquat has 207% more iron than nectarine - kumquat has 0.86mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Kumquat and nectarine contain similar amounts of potassium - kumquat has 186mg of potassium per 100 grams and nectarine has 201mg 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 nectarine per 100 grams, however, nectarine contains more quercetin than kumquat per 100 grams.
| Kumquat | Nectarine | |
|---|---|---|
| apigenin | 21.87 mg | ~ |
| Quercetin | ~ | 0.69 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 nectarine per 100 grams, however, nectarine contains more beta-carotene than kumquat per 100 grams. Both kumquat and nectarine contain significant amounts of lutein + zeaxanthin.
| Kumquat | Nectarine | |
|---|---|---|
| alpha-carotene | 155 UG | ~ |
| lutein + zeaxanthin | 129 UG | 130 UG |
| beta-carotene | ~ | 150 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kumquat has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Kumquat | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.002 G |
| Total | 0.047 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both kumquat and nectarine contain significant amounts of linoleic acid.
| Kumquat | Nectarine | |
|---|---|---|
| linoleic acid | 0.124 G | 0.111 G |
| Total | 0.124 G | 0.111 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 (%) |
Nectarine 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 nectarine contain more calories in 100 grams?Nectarine has 40% less calories than kumquat - kumquat has 71 calories in 100g and nectarine has 44 calories.
Does kumquat or nectarine have more carbohydrates?
By weight, kumquat and nectarine contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.
Does kumquat or nectarine contain more calcium?
Kumquat is a rich source of calcium and it has 930% more calcium than nectarine - kumquat has 62mg of calcium in 100 grams and nectarine has 6mg of calcium.