Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon zest
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon zest and orange zest:
Lemon zest has 52% less calories than orange zest - lemon zest has 47 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, lemon zest is lighter in carbs and similar to orange zest for protein and fat. Lemon zest has a macronutrient ratio of 8:88:4 and for orange zest, 6:93:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Lemon Zest | Orange Zest | |
---|---|---|
Protein | 8% | 6% |
Carbohydrates | 88% | 93% |
Fat | 4% | 2% |
Alcohol | ~ | ~ |
Lemon zest has 36% less carbohydrates than orange zest - lemon zest has 16g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
Both lemon zest and orange zest are high in dietary fiber. is very similar to lemon zest for dietary fiber - lemon zest has 10.6g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
Orange zest has less sugar than lemon zest - lemon zest has 4.2g of sugar per 100 grams and orange zest does not contain significant amounts.
Lemon zest and orange zest contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and orange zest has 1.5g of protein.
Both lemon zest and orange zest are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Both lemon zest and orange zest are high in Vitamin C. Orange zest has a little more Vitamin C (5%) than lemon zest by weight - lemon zest has 129mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Lemon zest and orange zest contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.
Lemon zest and orange zest contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Orange zest has more thiamin and folate. Both lemon zest and orange zest contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
Lemon Zest | Orange Zest | |
---|---|---|
Thiamin | 0.06 MG | 0.12 MG |
Riboflavin | 0.08 MG | 0.09 MG |
Niacin | 0.4 MG | 0.9 MG |
Pantothenic acid | 0.319 MG | 0.49 MG |
Vitamin B6 | 0.172 MG | 0.176 MG |
Folate | 13 UG | 30 UG |
Both lemon zest and orange zest are high in calcium. Orange zest has 20% more calcium than lemon zest - lemon zest has 134mg of calcium per 100 grams and orange zest has 161mg of calcium.
Lemon zest and orange zest contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and orange zest has 0.8mg of iron.
Orange zest is a great source of potassium and it has 33% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and orange zest has 212mg of potassium.
For omega-3 fatty acids, lemon zest has more alpha linoleic acid (ALA) than orange zest per 100 grams.
Lemon Zest | Orange Zest | |
---|---|---|
alpha linoleic acid | 0.026 G | 0.011 G |
Total | 0.026 G | 0.011 G |
Comparing omega-6 fatty acids, lemon zest has more linoleic acid than orange zest per 100 grams.
Lemon Zest | Orange Zest | |
---|---|---|
linoleic acid | 0.063 G | 0.029 G |
Total | 0.063 G | 0.029 G |
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 Lemon Zest or Orange Zest .
Note: The specific food items compared are: Lemon Zest (Lemon peel, raw) and Orange Zest (Orange peel, raw) .
Lemon Zest g
()
|
Daily Values (%) |
Orange Zest g
()
|
|||||
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||