Lemon Zest vs. Broccoli
Nutrition comparison of Lemon Zest and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon zest
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon zest and broccoli:
- Both lemon zest and broccoli are high in Vitamin C, calcium and dietary fiber.
- Broccoli has 59% less carbohydrates than lemon zest.
- Broccoli has more folate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Lemon Zest (Lemon peel, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and broccoli contain similar amounts of calories - lemon zest has 47 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, lemon zest is lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Lemon zest has a macronutrient ratio of 9:91:0 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon Zest | Broccoli | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 91% | 65% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 59% less carbohydrates than lemon zest - lemon zest has 16g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both lemon zest and broccoli are high in dietary fiber. Lemon zest has 308% more dietary fiber than broccoli - lemon zest has 10.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Lemon zest and broccoli contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Lemon zest and broccoli contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both lemon zest and broccoli are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and broccoli are high in Vitamin C. Lemon zest has 45% more Vitamin C than broccoli - lemon zest has 129mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Lemon zest and broccoli contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than lemon zest - broccoli has 101.6ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Broccoli has more folate. Both lemon zest and broccoli contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Lemon Zest | Broccoli | |
|---|---|---|
| Thiamin | 0.06 MG | 0.071 MG |
| Riboflavin | 0.08 MG | 0.117 MG |
| Niacin | 0.4 MG | 0.639 MG |
| Pantothenic acid | 0.319 MG | 0.573 MG |
| Vitamin B6 | 0.172 MG | 0.175 MG |
| Folate | 13 UG | 63 UG |
Minerals
calcium
Both lemon zest and broccoli are high in calcium. Lemon zest has 185% more calcium than broccoli - lemon zest has 134mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Lemon zest and broccoli contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 98% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and broccoli has 316mg 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,
| Lemon Zest | Broccoli | |
|---|---|---|
| beta-carotene | 7 UG | 361 UG |
| alpha-carotene | 1 UG | 25 UG |
| lutein + zeaxanthin | 18 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lemon zest and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Lemon Zest | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.0215 G |
| Total | 0.026 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both lemon zest and broccoli contain significant amounts of linoleic acid.
| Lemon Zest | Broccoli | |
|---|---|---|
| linoleic acid | 0.063 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.063 G | 0.055 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 Broccoli (Broccoli, raw) .
Lemon Zest g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Lemon zest and broccoli contain similar amounts of calories - lemon zest has 47 calories in 100g and broccoli has 34 calories.
Does lemon zest or broccoli have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than lemon zest - lemon zest has 16g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does lemon zest or broccoli contain more calcium?
Both lemon zest and broccoli are high in calcium. Lemon zest has 190% more calcium than broccoli - lemon zest has 134mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does lemon zest or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 100% more potassium than lemon zest - lemon zest has 160mg of potassium in 100 grams and broccoli has 316mg of potassium.