Kumquat vs. Raspberries
Nutrition comparison of Kumquat and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and raspberries:
- Both raspberries and kumquat are high in Vitamin C and dietary fiber.
- Kumquat has more riboflavin.
- Kumquat is an excellent source of calcium.
- Raspberry has 53% less sugar than kumquat.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and kumquat contain similar amounts of calories - raspberry has 52 calories per 100 grams and kumquat has 71 calories.
For macronutrient ratios, kumquat is lighter in carbs and similar to raspberries for protein and fat. Kumquat has a macronutrient ratio of 10:78:12 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Raspberries | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 78% | 82% |
| Fat | 12% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and kumquat contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and kumquat has 15.9g of carbohydrates.
dietary fiber
Both raspberries and kumquat are high in dietary fiber. is very similar to raspberry for dietary fiber - raspberry has 6.5g of dietary fiber per 100 grams and kumquat has 6.5g of dietary fiber.
sugar
Raspberry has 53% less sugar than kumquat - raspberry has 4.4g of sugar per 100 grams and kumquat has 9.4g of sugar.
Protein
protein
Raspberries and kumquat contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and kumquat has 1.9g of protein.
Fat
saturated fat
Both raspberries and kumquat are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and kumquat has 0.1g of saturated fat.
Vitamins
Vitamin C
Both raspberries and kumquat are high in Vitamin C. Kumquat has 68% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and kumquat has 43.9mg of Vitamin C.
Vitamin A
Raspberries and kumquat contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and kumquat has 15ug of Vitamin A.
Vitamin E
Raspberries and kumquat contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and kumquat has 0.15mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than kumquat - raspberry has 7.8ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more riboflavin. Both kumquat and raspberries contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kumquat | Raspberries | |
|---|---|---|
| Thiamin | 0.037 MG | 0.032 MG |
| Riboflavin | 0.09 MG | 0.038 MG |
| Niacin | 0.429 MG | 0.598 MG |
| Pantothenic acid | 0.208 MG | 0.329 MG |
| Vitamin B6 | 0.036 MG | 0.055 MG |
| Folate | 17 UG | 21 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 148% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and kumquat has 62mg of calcium.
iron
Raspberries and kumquat contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and kumquat has 0.86mg of iron.
potassium
Raspberries and kumquat contain similar amounts of potassium - raspberry has 151mg 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, kumquat has more apigenin than raspberry per 100 grams, however, raspberry contains more quercetin than kumquat per 100 grams.
| Kumquat | Raspberries | |
|---|---|---|
| apigenin | 21.87 mg | ~ |
| kaempferol | ~ | 0.06 mg |
| Quercetin | ~ | 1.05 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, both kumquat and raspberries contain significant amounts of lutein + zeaxanthin.
| Kumquat | Raspberries | |
|---|---|---|
| alpha-carotene | 155 UG | 16 UG |
| lutein + zeaxanthin | 129 UG | 136 UG |
| beta-carotene | ~ | 12 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than kumquat per 100 grams.
| Kumquat | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.126 G |
| Total | 0.047 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than kumquat per 100 grams.
| Kumquat | Raspberries | |
|---|---|---|
| linoleic acid | 0.124 G | 0.249 G |
| Total | 0.124 G | 0.249 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.
Note: The specific food items compared are: Kumquat (Kumquats, raw) and Raspberries (Raspberries, raw) .
Kumquat g
()
|
Daily Values (%) |
Raspberries g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 raspberries or kumquat contain more calories in 100 grams?Raspberries and kumquat contain similar amounts of calories - raspberry has 52 calories in 100g and kumquat has 71 calories.
Does raspberries or kumquat have more carbohydrates?
By weight, raspberries and kumquat contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and kumquat has 15.9g of carbohydrates.
Does raspberries or kumquat contain more calcium?
Kumquat is a rich source of calcium and it has 150% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and kumquat has 62mg of calcium.