Quinoa vs. Kumquat
Nutrition comparison of Cooked Quinoa and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and kumquat:
- Both kumquat and quinoa are high in dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than kumquat.
- Kumquat is an excellent source of Vitamin C and calcium.
- Quinoa has 9.7 times less sugar than kumquat.
- Quinoa has more thiamin, Vitamin B6 and folate, however, kumquat contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and kumquat has 41% less calories than quinoa - kumquat has 71 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and similar to kumquat for fat. Quinoa has a macronutrient ratio of 15:71:15 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Kumquat | |
|---|---|---|
| Protein | 15% | 10% |
| Carbohydrates | 71% | 78% |
| Fat | 15% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Kumquat and quinoa contain similar amounts of carbs - kumquat has 15.9g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
The carbs in kumquat are made of 59% sugar and 41% dietary fiber, whereas the carbs in quinoa comprise of 83% starch, 13% dietary fiber and 4% sugar.
dietary fiber
Both kumquat and quinoa are high in dietary fiber. Kumquat has 132% more dietary fiber than quinoa - kumquat has 6.5g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Quinoa has 9.7 times less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 134% more protein than kumquat - kumquat has 1.9g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both kumquat and quinoa are low in saturated fat - kumquat has 0.1g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has more Vitamin C than quinoa - kumquat has 43.9mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Kumquat has more Vitamin A than quinoa - kumquat has 15ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Kumquat and quinoa contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
The B Vitamins
Quinoa has more thiamin, Vitamin B6 and folate, however, kumquat contains more pantothenic acid. Both quinoa and kumquat contain significant amounts of riboflavin and niacin.
| Quinoa | Kumquat | |
|---|---|---|
| Thiamin | 0.107 MG | 0.037 MG |
| Riboflavin | 0.11 MG | 0.09 MG |
| Niacin | 0.412 MG | 0.429 MG |
| Pantothenic acid | ~ | 0.208 MG |
| Vitamin B6 | 0.123 MG | 0.036 MG |
| Folate | 42 UG | 17 UG |
Minerals
calcium
Kumquat is an excellent source of calcium and it has 265% more calcium than quinoa - kumquat has 62mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 73% more iron than kumquat - kumquat has 0.86mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Kumquat and quinoa contain similar amounts of potassium - kumquat has 186mg of potassium per 100 grams and quinoa has 172mg of potassium.
Antioxidants and Phytonutrients
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,
| Quinoa | Kumquat | |
|---|---|---|
| beta-carotene | 3 UG | ~ |
| lutein + zeaxanthin | 53 UG | 129 UG |
| alpha-carotene | ~ | 155 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than kumquat per 100 grams. Both quinoa and kumquat contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Kumquat | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.047 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than kumquat per 100 grams.
| Quinoa | Kumquat | |
|---|---|---|
| linoleic acid | 0.974 G | 0.124 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.124 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.
Cooked Quinoa 185g
(
cup
)
|
Daily Values (%) |
Kumquat 19g
(
fruit
)
|
|||||
|---|---|---|---|---|---|---|---|
| 222KCAL 11% |
|
>999% | calories | 5% |
|
13KCAL 1% | |
| 39G 16% |
|
>999% | carbohydrates | 5% |
|
3G 1% | |
| 5.2G 21% |
|
333% | dietary fiber | 5% |
|
1.2G 5% | |
| 1.6G | 5% | sugar | 12% | 1.8G | |||
| 3.6G 6% |
|
>999% | total fat | 5% |
|
0.16G 0.3% | |
| 0.43G 2% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 0.98G | >999% | monounsaturated fat | 5% | 0.03G | |||
| 2G | >999% | polyunsaturated fat | 5% | 0.03G | |||
| 13MG 1% |
|
584% | sodium | 5% |
|
1.9MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2.9UG 0.4% | ||
|
|
5% | Vitamin C | >999% |
|
8.3MG 11% | ||
| 31MG 3% |
|
158% | calcium | 5% |
|
12MG 1% | |
| 2.8MG 15% |
|
>999% | iron | 5% |
|
0.16MG 1% | |
| 118MG 38% |
|
>999% | magnesium | 5% |
|
3.8MG 1% | |
| 318MG 14% |
|
809% | potassium | 5% |
|
35MG 2% | |
| 0.2MG 18% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.01MG 1% | |
| 0.2MG 19% |
|
896% | riboflavin (Vit B2) | 5% |
|
0.02MG 2% | |
| 0.76MG 5% |
|
849% | niacin (Vit B3) | 5% |
|
0.08MG 1% | |
| 0.23MG 18% |
|
>999% | Vitamin B6 | 5% |
|
0.01MG 1% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.04MG 1% | ||
| 78UG 19% |
|
>999% | folate (Vit B9) | 5% |
|
3.2UG 1% | |
| 1.2MG 8% |
|
>999% | Vitamin E | 5% |
|
0.03MG 0.2% | |
| 8.1G 16% |
|
>999% | protein | 5% |
|
0.36G 1% | |
| 43MG 10% |
|
>999% | choline | 5% |
|
1.6MG 0.4% | |
| 0.36MG 30% |
|
>999% | copper | 5% |
|
0.02MG 2% | |
| 1.2MG 65% |
|
>999% | manganese | 5% |
|
0.03MG 1% | |
| 281MG 40% |
|
>999% | phosphorus | 5% |
|
3.6MG 1% | |
| 5.2UG 9% |
|
>999% | selenium | 5% |
|
||
| 2MG 25% |
|
>999% | zinc | 5% |
|
0.03MG 0.4% | |
| 132G | 780% | Water | 5% | 15G | |||
| 33G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol, trans fat. |
|||||||
FAQ
Does kumquat or quinoa contain more calories in 100 grams?Quinoa is high in calories and kumquat has 40% less calories than quinoa - kumquat has 71 calories in 100g and quinoa has 120 calories.
Does kumquat or quinoa have more carbohydrates?
By weight, kumquat and quinoa contain similar amounts of carbs - kumquat has 15.9g of carbs for 100g and quinoa has 21.3g of carbohydrates. the carbs in kumquat are made of 60% sugar and 40% dietary fiber, whereas the carbs in quinoa comprise of 80% starch, 10% dietary fiber and 0% sugar.
Does kumquat or quinoa contain more calcium?
Kumquat is a rich source of calcium and it has 270% more calcium than quinoa - kumquat has 62mg of calcium in 100 grams and quinoa has 17mg of calcium.