Kiwi vs. Lemon Zest
Nutrition comparison of Kiwi and Lemon Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
lemon zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and lemon zest:
- Both lemon zest and kiwi are high in Vitamin C and dietary fiber.
- Kiwi is an excellent source of potassium.
- Lemon zest has 54% less sugar than kiwi.
- Lemon zest has more thiamin, riboflavin and Vitamin B6.
- Lemon zest is an excellent source of calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and kiwi contain similar amounts of calories - lemon zest has 47 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to lemon zest for protein. Kiwi has a macronutrient ratio of 7:87:7 and for lemon zest, 9:91:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Lemon Zest | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 87% | 91% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest and kiwi contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Both lemon zest and kiwi are high in dietary fiber. Lemon zest has 253% more dietary fiber than kiwi - lemon zest has 10.6g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Lemon zest has 54% less sugar than kiwi - lemon zest has 4.2g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Lemon zest and kiwi contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Both lemon zest and kiwi are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and kiwi are high in Vitamin C. Lemon zest has 39% more Vitamin C than kiwi - lemon zest has 129mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.
Vitamin A
Lemon zest and kiwi contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.
Vitamin E
Lemon zest and kiwi contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than lemon zest - kiwi has 40.3ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Lemon zest has more thiamin, riboflavin and Vitamin B6. Both kiwi and lemon zest contain significant amounts of niacin, pantothenic acid and folate.
| Kiwi | Lemon Zest | |
|---|---|---|
| Thiamin | 0.027 MG | 0.06 MG |
| Riboflavin | 0.025 MG | 0.08 MG |
| Niacin | 0.341 MG | 0.4 MG |
| Pantothenic acid | 0.183 MG | 0.319 MG |
| Vitamin B6 | 0.063 MG | 0.172 MG |
| Folate | 25 UG | 13 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 294% more calcium than kiwi - lemon zest has 134mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Lemon zest has 158% more iron than kiwi - lemon zest has 0.8mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 95% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and kiwi has 312mg 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,
| Kiwi | Lemon Zest | |
|---|---|---|
| beta-carotene | 52 UG | 7 UG |
| lutein + zeaxanthin | 122 UG | 18 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and lemon zest contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Lemon Zest | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.026 G |
| Total | 0.042 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than lemon zest per 100 grams.
| Kiwi | Lemon Zest | |
|---|---|---|
| linoleic acid | 0.246 G | 0.063 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Lemon Zest (Lemon peel, raw) .
Kiwi 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 kiwi contain more calories in 100 grams?Lemon zest and kiwi contain similar amounts of calories - lemon zest has 47 calories in 100g and kiwi has 61 calories.
Does lemon zest or kiwi have more carbohydrates?
By weight, lemon zest and kiwi contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does lemon zest or kiwi contain more calcium?
Lemon zest is a rich source of calcium and it has 290% more calcium than kiwi - lemon zest has 134mg of calcium in 100 grams and kiwi has 34mg of calcium.
Does lemon zest or kiwi contain more potassium?
Kiwi 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 kiwi has 312mg of potassium.