Apple vs. Orange Zest
Nutrition comparison of Apple and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and orange zest:
- Both orange zest and apple are high in dietary fiber.
- Orange zest has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange zest is a great source of potassium.
- Orange zest is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple has 46% less calories than orange zest - orange zest has 97 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein and similar to orange zest for carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Orange Zest | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 96% | 94% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 45% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both orange zest and apple are high in dietary fiber. Orange zest has 342% more dietary fiber than apple - orange zest has 10.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Orange zest has less sugar than apple - apple has 10.4g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and apple contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both orange zest and apple are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has 28 times more Vitamin C than apple - orange zest has 136mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Orange zest and apple contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Orange zest and apple contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Apple and orange zest contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Orange Zest | |
|---|---|---|
| Thiamin | 0.017 MG | 0.12 MG |
| Riboflavin | 0.026 MG | 0.09 MG |
| Niacin | 0.091 MG | 0.9 MG |
| Pantothenic acid | 0.061 MG | 0.49 MG |
| Vitamin B6 | 0.041 MG | 0.176 MG |
| Folate | 3 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 25 times more calcium than apple - orange zest has 161mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Orange zest has 567% more iron than apple - orange zest has 0.8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Orange zest is a great source of potassium and it has 98% more potassium than apple - orange zest has 212mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and orange zest contain significant amounts of alpha linoleic acid (ALA).
| Apple | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.011 G |
| Total | 0.009 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both apple and orange zest contain small amounts of linoleic acid.
| Apple | Orange Zest | |
|---|---|---|
| linoleic acid | 0.043 G | 0.029 G |
| Total | 0.043 G | 0.029 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Orange Zest (Orange peel, raw) .
Apple g
()
|
Daily Values (%) |
Orange Zest 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 orange zest or apple contain more calories in 100 grams?Apple has 50% less calories than orange zest - orange zest has 97 calories in 100g and apple has 52 calories.
Does orange zest or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and apple has 13.8g of carbohydrates.
Does orange zest or apple contain more calcium?
Orange zest is a rich source of calcium and it has 25 times more calcium than apple - orange zest has 161mg of calcium in 100 grams and apple has 6mg of calcium.