Kumquat vs. Olives
Nutrition comparison of Kumquat and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and olives:
- Both kumquat and olives are high in calcium.
- Kumquat has 21.1 times less saturated fat than olive.
- Kumquat has more alpha-carotene than olive, however, olive contains more lutein + zeaxanthin and beta-carotene than kumquat.
- Kumquat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kumquat has signficantly more potassium than olive.
- Kumquat is an excellent source of Vitamin C and dietary fiber.
- Olive has 62% less carbohydrates than kumquat.
- Olive is an excellent source of iron.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and kumquat has 39% less calories than olive - kumquat has 71 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, kumquat is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Olives | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 78% | 19% |
| Fat | 12% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 62% less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has 306% more dietary fiber than olive - kumquat has 6.5g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Kumquat and olives contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Kumquat has 21.1 times less saturated fat than olive - kumquat has 0.1g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has 47 times more Vitamin C than olive - kumquat has 43.9mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Kumquat and olives contain similar amounts of Vitamin A - kumquat has 15ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Olive has 1000% more Vitamin E than kumquat - kumquat has 0.15mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Olives and kumquat contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kumquat | Olives | |
|---|---|---|
| Thiamin | 0.037 MG | 0.003 MG |
| Riboflavin | 0.09 MG | ~ |
| Niacin | 0.429 MG | 0.037 MG |
| Pantothenic acid | 0.208 MG | 0.015 MG |
| Vitamin B6 | 0.036 MG | 0.009 MG |
| Folate | 17 UG | ~ |
Minerals
calcium
Both kumquat and olives are high in calcium. Olive has 42% more calcium than kumquat - kumquat has 62mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 630% more iron than kumquat - kumquat has 0.86mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Kumquat has signficantly more potassium than olive - kumquat has 186mg of potassium per 100 grams and olive has 8mg 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 olive per 100 grams, however, olive contains more luteolin than kumquat per 100 grams.
| Kumquat | Olives | |
|---|---|---|
| apigenin | 21.87 mg | ~ |
| luteolin | ~ | 2.8 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 olive per 100 grams, however, olive contains more lutein + zeaxanthin and beta-carotene than kumquat per 100 grams.
| Kumquat | Olives | |
|---|---|---|
| alpha-carotene | 155 UG | ~ |
| lutein + zeaxanthin | 129 UG | 510 UG |
| beta-carotene | ~ | 198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than kumquat per 100 grams.
| Kumquat | Olives | |
|---|---|---|
| linoleic acid | 0.124 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.124 G | 0.684 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 (%) |
Olives 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 olives contain more calories in 100 grams?Olive is high in calories and kumquat has 40% less calories than olive - kumquat has 71 calories in 100g and olive has 116 calories.
Does kumquat or olives have more carbohydrates?
By weight, olive has 60% fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and olive has 6g of carbohydrates.
Does kumquat or olives contain more calcium?
Both kumquat and olives are high in calcium. Olive has 40% more calcium than kumquat - kumquat has 62mg of calcium in 100 grams and olive has 88mg of calcium.
Does kumquat or olives contain more iron?
Olive is an abundant source of iron and it has 630% more iron than kumquat - kumquat has 0.86mg of iron in 100 grams and olive has 6.3mg of iron.