Orange Zest vs. Carrots
Nutrition comparison of Orange Zest and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and carrots:
- Both orange zest and carrots are high in dietary fiber and potassium.
- Carrot has 58% less calories than orange zest.
- Carrot has 62% less carbohydrates than orange zest.
- Carrot is an excellent source of Vitamin A.
- Orange zest is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot has 58% less calories than orange zest - orange zest has 97 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, orange zest is heavier in carbs, lighter in fat and similar to carrots for protein. Orange zest has a macronutrient ratio of 6:94:0 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Carrots | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 94% | 87% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 62% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both orange zest and carrots are high in dietary fiber. Orange zest has 279% more dietary fiber than carrot - orange zest has 10.6g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Orange zest has less sugar than carrot - carrot has 4.7g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and carrots contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both orange zest and carrots are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has 22 times more Vitamin C than carrot - orange zest has 136mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 38 times more Vitamin A than orange zest - orange zest has 21ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Orange zest and carrots contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Carrot has more Vitamin K than orange zest - carrot has 13.2ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Both orange zest and carrots contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Zest | Carrots | |
|---|---|---|
| Thiamin | 0.12 MG | 0.066 MG |
| Riboflavin | 0.09 MG | 0.058 MG |
| Niacin | 0.9 MG | 0.983 MG |
| Pantothenic acid | 0.49 MG | 0.273 MG |
| Vitamin B6 | 0.176 MG | 0.138 MG |
| Folate | 30 UG | 19 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 388% more calcium than carrot - orange zest has 161mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Orange zest has 167% more iron than carrot - orange zest has 0.8mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both orange zest and carrots are high in potassium. Carrot has 51% more potassium than orange zest - orange zest has 212mg of potassium per 100 grams and carrot has 320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange zest has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Orange Zest | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.002 G |
| Total | 0.011 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than orange zest per 100 grams.
| Orange Zest | Carrots | |
|---|---|---|
| linoleic acid | 0.029 G | 0.1 G |
| Total | 0.029 G | 0.1 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 Carrots (Carrots, raw) .
Orange Zest g
()
|
Daily Values (%) |
Carrots 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 carrots contain more calories in 100 grams?Carrot has 60% less calories than orange zest - orange zest has 97 calories in 100g and carrot has 41 calories.
Does orange zest or carrots have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does orange zest or carrots contain more calcium?
Orange zest is a rich source of calcium and it has 390% more calcium than carrot - orange zest has 161mg of calcium in 100 grams and carrot has 33mg of calcium.
Does orange zest or carrots contain more potassium?
Both orange zest and carrots are high in potassium. Carrot has 50% more potassium than orange zest - orange zest has 212mg of potassium in 100 grams and carrot has 320mg of potassium.