Kumquat vs. Mango
Nutrition comparison of Kumquat and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kumquat
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kumquat and mango:
- Both kumquat and mango are high in Vitamin C.
- Kumquat has more alpha-carotene and lutein + zeaxanthin than mango, however, mango contains more beta-carotene than kumquat.
- Kumquat has more riboflavin, however, mango contains more Vitamin B6 and folate.
- Kumquat is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Kumquat (Kumquats, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kumquat and mango contain similar amounts of calories - kumquat has 71 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, kumquat is heavier in protein, lighter in carbs and heavier in fat compared to mango per calorie. Kumquat has a macronutrient ratio of 10:78:12 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kumquat | Mango | |
|---|---|---|
| Protein | 10% | 5% |
| Carbohydrates | 78% | 90% |
| Fat | 12% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and mango contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has 306% more dietary fiber than mango - kumquat has 6.5g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Kumquat has 31% less sugar than mango - kumquat has 9.4g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Kumquat and mango contain similar amounts of protein - kumquat has 1.9g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both kumquat and mango are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both kumquat and mango are high in Vitamin C. Kumquat has 21% more Vitamin C than mango - kumquat has 43.9mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 260% more Vitamin A than kumquat - kumquat has 15ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Kumquat and mango contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango and kumquat contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Kumquat has more riboflavin, however, mango contains more Vitamin B6 and folate. Both kumquat and mango contain significant amounts of thiamin, niacin and pantothenic acid.
| Kumquat | Mango | |
|---|---|---|
| Thiamin | 0.037 MG | 0.028 MG |
| Riboflavin | 0.09 MG | 0.038 MG |
| Niacin | 0.429 MG | 0.669 MG |
| Pantothenic acid | 0.208 MG | 0.197 MG |
| Vitamin B6 | 0.036 MG | 0.119 MG |
| Folate | 17 UG | 43 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 464% more calcium than mango - kumquat has 62mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Kumquat has 438% more iron than mango - kumquat has 0.86mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Kumquat and mango contain similar amounts of potassium - kumquat has 186mg of potassium per 100 grams and mango has 168mg 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 | Mango | |
|---|---|---|
| apigenin | 21.87 mg | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.05 mg |
| myricetin | ~ | 0.06 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 and lutein + zeaxanthin than mango per 100 grams, however, mango contains more beta-carotene than kumquat per 100 grams.
| Kumquat | Mango | |
|---|---|---|
| alpha-carotene | 155 UG | 9 UG |
| lutein + zeaxanthin | 129 UG | 23 UG |
| beta-carotene | ~ | 640 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kumquat and mango contain significant amounts of alpha linoleic acid (ALA).
| Kumquat | Mango | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.051 G |
| Total | 0.047 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, kumquat has more linoleic acid than mango per 100 grams.
| Kumquat | Mango | |
|---|---|---|
| linoleic acid | 0.124 G | 0.019 G |
| Total | 0.124 G | 0.019 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 (%) |
Mango 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 mango contain more calories in 100 grams?Kumquat and mango contain similar amounts of calories - kumquat has 71 calories in 100g and mango has 60 calories.
Does kumquat or mango have more carbohydrates?
By weight, kumquat and mango contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and mango has 15g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
Does kumquat or mango contain more calcium?
Kumquat is a rich source of calcium and it has 460% more calcium than mango - kumquat has 62mg of calcium in 100 grams and mango has 11mg of calcium.