Banana vs. Orange Zest
Nutrition comparison of Banana and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and orange zest:
- Both orange zest and banana are high in dietary fiber and potassium.
- Orange zest has more thiamin.
- Orange zest is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Banana (Bananas, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange zest and banana contain similar amounts of calories - orange zest has 97 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to orange zest for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Orange Zest | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 93% | 94% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Orange zest and banana contain similar amounts of carbs - orange zest has 25g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both orange zest and banana are high in dietary fiber. Orange zest has 308% more dietary fiber than banana - orange zest has 10.6g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Orange zest has less sugar than banana - banana has 12.2g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and banana contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both orange zest and banana are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has 14 times more Vitamin C than banana - orange zest has 136mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Orange zest and banana contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Orange zest and banana contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and orange zest contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin. Both banana and orange zest contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Banana | Orange Zest | |
|---|---|---|
| Thiamin | 0.031 MG | 0.12 MG |
| Riboflavin | 0.073 MG | 0.09 MG |
| Niacin | 0.665 MG | 0.9 MG |
| Pantothenic acid | 0.334 MG | 0.49 MG |
| Vitamin B6 | 0.367 MG | 0.176 MG |
| Folate | 20 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 31 times more calcium than banana - orange zest has 161mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Orange zest has 208% more iron than banana - orange zest has 0.8mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both orange zest and banana are high in potassium. Banana has 69% more potassium than orange zest - orange zest has 212mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Banana | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.011 G |
| Total | 0.027 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both banana and orange zest contain small amounts of linoleic acid.
| Banana | Orange Zest | |
|---|---|---|
| linoleic acid | 0.046 G | 0.029 G |
| Total | 0.046 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: Banana (Bananas, raw) and Orange Zest (Orange peel, raw) .
Banana 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 banana contain more calories in 100 grams?Orange zest and banana contain similar amounts of calories - orange zest has 97 calories in 100g and banana has 89 calories.
Does orange zest or banana have more carbohydrates?
By weight, orange zest and banana contain similar amounts of carbs - orange zest has 25g of carbs for 100g and banana has 22.8g of carbohydrates.
Does orange zest or banana contain more calcium?
Orange zest is a rich source of calcium and it has 31 times more calcium than banana - orange zest has 161mg of calcium in 100 grams and banana has 5mg of calcium.
Does orange zest or banana contain more potassium?
Both orange zest and banana are high in potassium. Banana has 70% more potassium than orange zest - orange zest has 212mg of potassium in 100 grams and banana has 358mg of potassium.