Orange Zest vs. Bittersweet Chocolate
Nutrition comparison of Orange Zest and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and bittersweet chocolate:
- Both bittersweet chocolate and orange zest are high in calcium, dietary fiber and potassium.
- Bittersweet chocolate is an excellent source of iron and protein.
- Orange zest has more pantothenic acid and Vitamin B6.
- Orange zest is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bittersweet chocolate is high in calories and orange zest has 85% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, orange zest is much heavier in carbs, much lighter in fat and similar to bittersweet chocolate for protein. Orange zest has a macronutrient ratio of 6:94:0 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Bittersweet Chocolate | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 94% | 18% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Bittersweet chocolate and orange zest contain similar amounts of carbs - bittersweet chocolate has 28.4g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Both bittersweet chocolate and orange zest are high in dietary fiber. Bittersweet chocolate has 57% more dietary fiber than orange zest - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Bittersweet chocolate and orange zest contain similar amounts of sugar - bittersweet chocolate has 0.91g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Bittersweet chocolate is an excellent source of protein and it has 855% more protein than orange zest - bittersweet chocolate has 14.3g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Bittersweet chocolate is high in saturated fat and orange zest has 100% less saturated fat than bittersweet chocolate - bittersweet chocolate has 32.3g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
cholesterol
Both bittersweet chocolate and orange zest are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and orange zest does not contain significant amounts.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has more Vitamin C than bittersweet chocolate - orange zest has 136mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Orange zest has more Vitamin A than bittersweet chocolate - orange zest has 21ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Bittersweet chocolate and orange zest contain similar amounts of Vitamin E - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Bittersweet chocolate has more Vitamin K than orange zest - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more pantothenic acid and Vitamin B6. Both orange zest and bittersweet chocolate contain significant amounts of thiamin, riboflavin, niacin and folate.
| Orange Zest | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.12 MG | 0.147 MG |
| Riboflavin | 0.09 MG | 0.1 MG |
| Niacin | 0.9 MG | 1.355 MG |
| Pantothenic acid | 0.49 MG | 0.168 MG |
| Vitamin B6 | 0.176 MG | 0.027 MG |
| Folate | 30 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and orange zest are high in calcium. Orange zest has 59% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Bittersweet chocolate is an excellent source of iron and it has 20 times more iron than orange zest - bittersweet chocolate has 17.4mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Both bittersweet chocolate and orange zest are high in potassium. Bittersweet chocolate has 292% more potassium than orange zest - bittersweet chocolate has 830mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bittersweet chocolate has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Orange Zest | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.117 G |
| Total | 0.011 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, bittersweet chocolate has more linoleic acid than orange zest per 100 grams.
| Orange Zest | Bittersweet Chocolate | |
|---|---|---|
| linoleic acid | 0.029 G | 1.435 G |
| other omega 6 | ~ | 0.553 G |
| Total | 0.029 G | 1.988 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: Orange Zest (Orange peel, raw) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Orange Zest g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 bittersweet chocolate or orange zest contain more calories in 100 grams?Bittersweet chocolate is high in calories and orange zest has 90% less calories than bittersweet chocolate - bittersweet chocolate has 642 calories in 100g and orange zest has 97 calories.
Does bittersweet chocolate or orange zest have more carbohydrates?
By weight, bittersweet chocolate and orange zest contain similar amounts of carbs - bittersweet chocolate has 28.4g of carbs for 100g and orange zest has 25g of carbohydrates.
Does bittersweet chocolate or orange zest contain more calcium?
Both bittersweet chocolate and orange zest are high in calcium. Orange zest has 60% more calcium than bittersweet chocolate - bittersweet chocolate has 101mg of calcium in 100 grams and orange zest has 161mg of calcium.
Does bittersweet chocolate or orange zest contain more iron?
Bittersweet chocolate is an abundant source of iron and it has 20 times more iron than orange zest - bittersweet chocolate has 17.4mg of iron in 100 grams and orange zest has 0.8mg of iron.
Does bittersweet chocolate or orange zest contain more potassium?
Both bittersweet chocolate and orange zest are high in potassium. Bittersweet chocolate has 290% more potassium than orange zest - bittersweet chocolate has 830mg of potassium in 100 grams and orange zest has 212mg of potassium.