Avocado vs. Orange Zest
Nutrition comparison of Avocado and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and orange zest:
- Both orange zest and avocado are high in dietary fiber and potassium.
- Avocado has 65% less carbohydrates than orange zest.
- Avocado has more niacin, pantothenic acid and folate.
- Orange zest has 87.5 times less saturated fat than avocado.
- Orange zest is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and orange zest has 42% less calories than avocado - orange zest has 97 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to orange zest for protein. Avocado has a macronutrient ratio of 4:19:77 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Orange Zest | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 94% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 65% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both orange zest and avocado are high in dietary fiber. Orange zest has 56% more dietary fiber than avocado - orange zest has 10.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and orange zest contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and avocado contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Orange zest has 87.5 times less saturated fat than avocado - orange zest has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has 14 times more Vitamin C than avocado - orange zest has 136mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Orange zest and avocado contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 688% more Vitamin E than orange zest - orange zest has 0.25mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than orange zest - avocado has 21ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Avocado has more niacin, pantothenic acid and folate. Both avocado and orange zest contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Avocado | Orange Zest | |
|---|---|---|
| Thiamin | 0.075 MG | 0.12 MG |
| Riboflavin | 0.143 MG | 0.09 MG |
| Niacin | 1.912 MG | 0.9 MG |
| Pantothenic acid | 1.463 MG | 0.49 MG |
| Vitamin B6 | 0.287 MG | 0.176 MG |
| Folate | 89 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 11 times more calcium than avocado - orange zest has 161mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Orange zest and avocado contain similar amounts of iron - orange zest has 0.8mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both orange zest and avocado are high in potassium. Avocado has 139% more potassium than orange zest - orange zest has 212mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Avocado | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.011 G |
| Total | 0.125 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than orange zest per 100 grams.
| Avocado | Orange Zest | |
|---|---|---|
| linoleic acid | 1.674 G | 0.029 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Orange Zest (Orange peel, raw) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and orange zest has 40% less calories than avocado - orange zest has 97 calories in 100g and avocado has 167 calories.
Does orange zest or avocado have more carbohydrates?
By weight, avocado has 70% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does orange zest or avocado contain more calcium?
Orange zest is a rich source of calcium and it has 11 times more calcium than avocado - orange zest has 161mg of calcium in 100 grams and avocado has 13mg of calcium.
Does orange zest or avocado contain more potassium?
Both orange zest and avocado are high in potassium. Avocado has 140% more potassium than orange zest - orange zest has 212mg of potassium in 100 grams and avocado has 507mg of potassium.