Lemon Zest vs. Cauliflower
Nutrition comparison of Lemon Zest and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon zest
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon zest and cauliflower:
- Both lemon zest and cauliflower are high in Vitamin C.
- Cauliflower has 69% less carbohydrates than lemon zest.
- Cauliflower has more pantothenic acid and folate.
- Cauliflower is a great source of potassium.
- Lemon zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Lemon Zest (Lemon peel, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 47% less calories than lemon zest - lemon zest has 47 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, lemon zest is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Lemon zest has a macronutrient ratio of 9:91:0 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon Zest | Cauliflower | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 91% | 66% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 69% less carbohydrates than lemon zest - lemon zest has 16g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Lemon zest is an excellent source of dietary fiber and it has 430% more dietary fiber than cauliflower - lemon zest has 10.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Lemon zest and cauliflower contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Lemon zest and cauliflower contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both lemon zest and cauliflower are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and cauliflower are high in Vitamin C. Lemon zest has 168% more Vitamin C than cauliflower - lemon zest has 129mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Lemon zest and cauliflower contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Lemon zest and cauliflower contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than lemon zest - cauliflower has 15.5ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Cauliflower has more pantothenic acid and folate. Both lemon zest and cauliflower contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Lemon Zest | Cauliflower | |
|---|---|---|
| Thiamin | 0.06 MG | 0.05 MG |
| Riboflavin | 0.08 MG | 0.06 MG |
| Niacin | 0.4 MG | 0.507 MG |
| Pantothenic acid | 0.319 MG | 0.667 MG |
| Vitamin B6 | 0.172 MG | 0.184 MG |
| Folate | 13 UG | 57 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 509% more calcium than cauliflower - lemon zest has 134mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Lemon zest and cauliflower contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 87% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and cauliflower has 299mg 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, both lemon zest and cauliflower contain small amounts of lutein + zeaxanthin.
| Lemon Zest | Cauliflower | |
|---|---|---|
| beta-carotene | 7 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 18 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lemon zest and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Lemon Zest | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.015 G |
| Total | 0.026 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, lemon zest has more linoleic acid than cauliflower per 100 grams.
| Lemon Zest | Cauliflower | |
|---|---|---|
| linoleic acid | 0.063 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.063 G | 0.019 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: Lemon Zest (Lemon peel, raw) and Cauliflower (Cauliflower, raw) .
Lemon Zest 6g
(
tbsp
)
|
Daily Values (%) |
Cauliflower 107g
(
cup chopped
)
|
|||||
|---|---|---|---|---|---|---|---|
| 2.8KCAL 0.1% |
|
5% | calories | 864% |
|
27KCAL 1% | |
| 0.96G 0.4% |
|
5% | carbohydrates | 452% |
|
5.3G 2% | |
| 0.64G 3% |
|
5% | dietary fiber | 228% |
|
2.1G 9% | |
| 0.25G | 5% | sugar | 700% | 2G | |||
|
|
5% | total fat | >999% |
|
0.3G 1% | ||
|
|
5% | saturated fat | >999% |
|
0.14G 1% | ||
| 0G | 5% | monounsaturated fat | >999% | 0.04G | |||
| 0.01G | 5% | polyunsaturated fat | 198% | 0.03G | |||
|
|
5% | sodium | >999% |
|
32MG 2% | ||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
>999% | Vitamin A | 5% |
|
|||
| 7.7MG 10% |
|
5% | Vitamin C | 575% |
|
52MG 69% | |
| 8MG 1% |
|
5% | calcium | 200% |
|
24MG 2% | |
| 0.05MG 0.3% |
|
5% | iron | 798% |
|
0.45MG 3% | |
| 0.9MG 0.3% |
|
5% | magnesium | >999% |
|
16MG 5% | |
| 9.6MG 0.4% |
|
5% | potassium | >999% |
|
320MG 14% | |
| 0MG 0.3% |
|
5% | thiamin (Vit B1) | >999% |
|
0.05MG 5% | |
| 0MG 0.4% |
|
5% | riboflavin (Vit B2) | >999% |
|
0.06MG 6% | |
| 0.02MG 0.2% |
|
5% | niacin (Vit B3) | >999% |
|
0.54MG 4% | |
| 0.01MG 1% |
|
5% | Vitamin B6 | >999% |
|
0.2MG 15% | |
| 0.02MG 0.4% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.71MG 14% | |
| 0.78UG 0.2% |
|
5% | folate (Vit B9) | >999% |
|
61UG 15% | |
| 0.02MG 0.1% |
|
5% | Vitamin E | 348% |
|
0.09MG 1% | |
|
|
5% | Vitamin K | >999% |
|
17UG 18% | ||
| 0.09G 0.2% |
|
5% | protein | >999% |
|
2.1G 4% | |
| 0.51MG 0.1% |
|
5% | choline | >999% |
|
47MG 11% | |
| 0.01MG 1% |
|
5% | copper | 297% |
|
0.04MG 4% | |
|
|
5% | fluoride | >999% |
|
|||
|
|
5% | manganese | >999% |
|
0.17MG 9% | ||
| 0.72MG 0.1% |
|
5% | phosphorus | >999% |
|
47MG 7% | |
| 0.04UG 0.1% |
|
5% | selenium | >999% |
|
0.64UG 1% | |
| 0.02MG 0.2% |
|
5% | zinc | >999% |
|
0.29MG 4% | |
| 4.9G | 5% | Water | >999% | 99G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does lemon zest or cauliflower contain more calories in 100 grams?Cauliflower has 50% less calories than lemon zest - lemon zest has 47 calories in 100g and cauliflower has 25 calories.
Does lemon zest or cauliflower have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than lemon zest - lemon zest has 16g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does lemon zest or cauliflower contain more calcium?
Lemon zest is a rich source of calcium and it has 510% more calcium than cauliflower - lemon zest has 134mg of calcium in 100 grams and cauliflower has 22mg of calcium.