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:
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 2:95:3 and for orange zest, 6:93:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Apple | Orange Zest | |
---|---|---|
Protein | 2% | 6% |
Carbohydrates | 95% | 93% |
Fat | 3% | 2% |
Alcohol | ~ | ~ |
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.
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.
Orange zest has less sugar than apple - apple has 10.4g of sugar per 100 grams and orange zest does not contain significant amounts.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Apple or Orange Zest .
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 | |||