Blueberry vs. Lemon Zest
Nutrition comparison of Blueberry and Lemon Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
lemon zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and lemon zest:
- Both lemon zest and blueberry are high in dietary fiber.
- Lemon zest has 58% less sugar than blueberry.
- Lemon zest has more pantothenic acid and Vitamin B6.
- Lemon zest is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and blueberry contain similar amounts of calories - lemon zest has 47 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in fat and similar to lemon zest for carbs. Blueberry has a macronutrient ratio of 5:91:5 and for lemon zest, 9:91:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Lemon Zest | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 91% | 91% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest and blueberry contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both lemon zest and blueberry are high in dietary fiber. Lemon zest has 342% more dietary fiber than blueberry - lemon zest has 10.6g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Lemon zest has 58% less sugar than blueberry - lemon zest has 4.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Lemon zest and blueberry contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both lemon zest and blueberry are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Lemon zest is an excellent source of Vitamin C and it has 12 times more Vitamin C than blueberry - lemon zest has 129mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Lemon zest and blueberry contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Lemon zest and blueberry contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than lemon zest - blueberry has 19.3ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Lemon zest has more pantothenic acid and Vitamin B6. Both blueberry and lemon zest contain significant amounts of thiamin, riboflavin, niacin and folate.
| Blueberry | Lemon Zest | |
|---|---|---|
| Thiamin | 0.037 MG | 0.06 MG |
| Riboflavin | 0.041 MG | 0.08 MG |
| Niacin | 0.418 MG | 0.4 MG |
| Pantothenic acid | 0.124 MG | 0.319 MG |
| Vitamin B6 | 0.052 MG | 0.172 MG |
| Folate | 6 UG | 13 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 21 times more calcium than blueberry - lemon zest has 134mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Lemon zest has 186% more iron than blueberry - lemon zest has 0.8mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Lemon zest has 108% more potassium than blueberry - lemon zest has 160mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Blueberry | Lemon Zest | |
|---|---|---|
| beta-carotene | 32 UG | 7 UG |
| lutein + zeaxanthin | 80 UG | 18 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than lemon zest per 100 grams.
| Blueberry | Lemon Zest | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.026 G |
| Total | 0.058 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and lemon zest contain significant amounts of linoleic acid.
| Blueberry | Lemon Zest | |
|---|---|---|
| linoleic acid | 0.088 G | 0.063 G |
| Total | 0.088 G | 0.063 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: Blueberry (Blueberries, raw) and Lemon Zest (Lemon peel, raw) .
Blueberry g
()
|
Daily Values (%) |
Lemon 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 lemon zest or blueberry contain more calories in 100 grams?Lemon zest and blueberry contain similar amounts of calories - lemon zest has 47 calories in 100g and blueberry has 57 calories.
Does lemon zest or blueberry have more carbohydrates?
By weight, lemon zest and blueberry contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does lemon zest or blueberry contain more calcium?
Lemon zest is a rich source of calcium and it has 21 times more calcium than blueberry - lemon zest has 134mg of calcium in 100 grams and blueberry has 6mg of calcium.