Cranberry Juice vs. Lemon Zest
Nutrition comparison of Cranberry Juice and Lemon Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
lemon zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and lemon zest:
- Lemon zest has 66% less sugar than cranberry juice.
- Lemon zest has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lemon zest is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and cranberry juice contain similar amounts of calories - lemon zest has 47 calories per 100 grams and cranberry juice has 46 calories.
For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and similar to lemon zest for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for lemon zest, 9:91:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Lemon Zest | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest and cranberry juice contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and cranberry juice has 12.2g of carbohydrates.
dietary fiber
Lemon zest is an excellent source of dietary fiber and it has 105 times more dietary fiber than cranberry juice - lemon zest has 10.6g of dietary fiber per 100 grams and cranberry juice has 0.1g of dietary fiber.
sugar
Lemon zest has 66% less sugar than cranberry juice - lemon zest has 4.2g of sugar per 100 grams and cranberry juice has 12.1g of sugar.
Protein
protein
Lemon zest and cranberry juice contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and cranberry juice has 0.39g of protein.
Fat
saturated fat
Both lemon zest and cranberry juice are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and cranberry juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Lemon zest is an excellent source of Vitamin C and it has 12 times more Vitamin C than cranberry juice - lemon zest has 129mg of Vitamin C per 100 grams and cranberry juice has 9.3mg of Vitamin C.
Vitamin A
Lemon zest and cranberry juice contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and cranberry juice has 2ug of Vitamin A.
Vitamin E
Lemon zest and cranberry juice contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and cranberry juice has 1.2mg of Vitamin E.
Vitamin K
Cranberry juice has more Vitamin K than lemon zest - cranberry juice has 5.1ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Lemon zest has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Lemon Zest | |
|---|---|---|
| Thiamin | 0.009 MG | 0.06 MG |
| Riboflavin | 0.018 MG | 0.08 MG |
| Niacin | 0.091 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.319 MG |
| Vitamin B6 | 0.052 MG | 0.172 MG |
| Folate | 1 UG | 13 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 15 times more calcium than cranberry juice - lemon zest has 134mg of calcium per 100 grams and cranberry juice has 8mg of calcium.
iron
Lemon zest has 220% more iron than cranberry juice - lemon zest has 0.8mg of iron per 100 grams and cranberry juice has 0.25mg of iron.
potassium
Lemon zest has 108% more potassium than cranberry juice - lemon zest has 160mg of potassium per 100 grams and cranberry juice 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,
| Cranberry Juice | Lemon Zest | |
|---|---|---|
| beta-carotene | 27 UG | 7 UG |
| lutein + zeaxanthin | 68 UG | 18 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry juice and lemon zest contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Lemon Zest | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.026 G |
| Total | 0.028 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and lemon zest contain significant amounts of linoleic acid.
| Cranberry Juice | Lemon Zest | |
|---|---|---|
| linoleic acid | 0.042 G | 0.063 G |
| Total | 0.042 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: Cranberry Juice (Cranberry juice, unsweetened) and Lemon Zest (Lemon peel, raw) .
Cranberry Juice 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 cranberry juice contain more calories in 100 grams?Lemon zest and cranberry juice contain similar amounts of calories - lemon zest has 47 calories in 100g and cranberry juice has 46 calories.
Does lemon zest or cranberry juice have more carbohydrates?
By weight, lemon zest and cranberry juice contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and cranberry juice has 12.2g of carbohydrates.
Does lemon zest or cranberry juice contain more calcium?
Lemon zest is a rich source of calcium and it has 15 times more calcium than cranberry juice - lemon zest has 134mg of calcium in 100 grams and cranberry juice has 8mg of calcium.