Grapefruit vs. Lemon Zest
Nutrition comparison of Grapefruit and Lemon Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
lemon zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and lemon zest:
- Both lemon zest and grapefruit are high in Vitamin C.
- Lemon zest has more riboflavin, niacin and Vitamin B6.
- Lemon zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and grapefruit contain similar amounts of calories - lemon zest has 47 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to lemon zest for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:2 and for lemon zest, 8:88:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Lemon Zest | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 91% | 88% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest and grapefruit contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Lemon zest is an excellent source of dietary fiber and it has 563% more dietary fiber than grapefruit - lemon zest has 10.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Lemon zest and grapefruit contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Lemon zest and grapefruit contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both lemon zest and grapefruit are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and grapefruit are high in Vitamin C. Lemon zest has 313% more Vitamin C than grapefruit - lemon zest has 129mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 18 times more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Lemon zest and grapefruit contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
The B Vitamins
Lemon zest has more riboflavin, niacin and Vitamin B6. Both grapefruit and lemon zest contain significant amounts of thiamin, pantothenic acid and folate.
| Grapefruit | Lemon Zest | |
|---|---|---|
| Thiamin | 0.043 MG | 0.06 MG |
| Riboflavin | 0.031 MG | 0.08 MG |
| Niacin | 0.204 MG | 0.4 MG |
| Pantothenic acid | 0.262 MG | 0.319 MG |
| Vitamin B6 | 0.053 MG | 0.172 MG |
| Folate | 13 UG | 13 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 509% more calcium than grapefruit - lemon zest has 134mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Lemon zest has 900% more iron than grapefruit - lemon zest has 0.8mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Lemon zest and grapefruit contain similar amounts of potassium - lemon zest has 160mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit and lemon zest contain small amounts of alpha-carotene and lutein + zeaxanthin.
| Grapefruit | Lemon Zest | |
|---|---|---|
| beta-carotene | 686 UG | 7 UG |
| alpha-carotene | 3 UG | 1 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon zest has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Lemon Zest | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.026 G |
| Total | 0.008 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, lemon zest has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Lemon Zest | |
|---|---|---|
| linoleic acid | 0.029 G | 0.063 G |
| Total | 0.029 G | 0.063 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Grapefruit or Lemon Zest .
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Lemon Zest (Lemon peel, raw) .
Grapefruit g
()
|
Daily Values (%) |
Lemon Zest g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lemon zest or grapefruit contain more calories in 100 grams?Lemon zest and grapefruit contain similar amounts of calories - lemon zest has 47 calories in 100g and grapefruit has 42 calories.
Does lemon zest or grapefruit have more carbohydrates?
By weight, lemon zest and grapefruit contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does lemon zest or grapefruit contain more calcium?
Lemon zest is a rich source of calcium and it has 510% more calcium than grapefruit - lemon zest has 134mg of calcium in 100 grams and grapefruit has 22mg of calcium.