Kumquat vs. Tofu
Nutrition comparison of Kumquat and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and tofu:
- Both kumquat and tofu are high in calcium.
- Kumquat is an excellent source of Vitamin C and dietary fiber.
- Tofu has 14.1 times less sugar than kumquat.
- Tofu has 7.5 times less carbohydrates than kumquat.
- Tofu has more thiamin, however, kumquat contains more niacin and pantothenic acid.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kumquat and tofu contain similar amounts of calories - kumquat has 71 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, kumquat is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Tofu | |
|---|---|---|
| Protein | 10% | 39% |
| Carbohydrates | 78% | 9% |
| Fat | 12% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 7.5 times less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has 20 times more dietary fiber than tofu - kumquat has 6.5g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 14.1 times less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 330% more protein than kumquat - kumquat has 1.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both kumquat and tofu are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has 438 times more Vitamin C than tofu - kumquat has 43.9mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Kumquat has more Vitamin A than tofu - kumquat has 15ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Kumquat and tofu contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and kumquat contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, however, kumquat contains more niacin and pantothenic acid. Both kumquat and tofu contain significant amounts of riboflavin, Vitamin B6 and folate.
| Kumquat | Tofu | |
|---|---|---|
| Thiamin | 0.037 MG | 0.081 MG |
| Riboflavin | 0.09 MG | 0.052 MG |
| Niacin | 0.429 MG | 0.195 MG |
| Pantothenic acid | 0.208 MG | 0.068 MG |
| Vitamin B6 | 0.036 MG | 0.047 MG |
| Folate | 17 UG | 15 UG |
Minerals
calcium
Both kumquat and tofu are high in calcium. Tofu has 465% more calcium than kumquat - kumquat has 62mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 523% more iron than kumquat - kumquat has 0.86mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Kumquat has 54% more potassium than tofu - kumquat has 186mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than kumquat per 100 grams.
| Kumquat | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.319 G |
| Total | 0.047 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than kumquat per 100 grams.
| Kumquat | Tofu | |
|---|---|---|
| linoleic acid | 0.124 G | 2.38 G |
| Total | 0.124 G | 2.38 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 (%) |
Tofu 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 tofu contain more calories in 100 grams?Kumquat and tofu contain similar amounts of calories - kumquat has 71 calories in 100g and tofu has 76 calories.
Is kumquat or tofu better for protein?
Tofu is a great source of protein and it has 330% more protein than kumquat - kumquat has 1.9g of protein per 100 grams and tofu has 8.1g of protein.
Does kumquat or tofu have more carbohydrates?
By weight, tofu has 7.5 times fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does kumquat or tofu contain more calcium?
Both kumquat and tofu are high in calcium. Tofu has 470% more calcium than kumquat - kumquat has 62mg of calcium in 100 grams and tofu has 350mg of calcium.
Does kumquat or tofu contain more iron?
Tofu is an abundant source of iron and it has 520% more iron than kumquat - kumquat has 0.86mg of iron in 100 grams and tofu has 5.4mg of iron.