Lemon Zest vs. Papaya
Nutrition comparison of Lemon Zest and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon zest
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon zest and papaya:
- Both lemon zest and papaya are high in Vitamin C.
- Lemon zest has more thiamin, riboflavin and Vitamin B6, however, papaya contains more folate.
- Lemon zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Lemon Zest (Lemon peel, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and papaya contain similar amounts of calories - lemon zest has 47 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, lemon zest is heavier in protein, lighter in fat and similar to papaya for carbs. Lemon zest has a macronutrient ratio of 9:91:0 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon Zest | Papaya | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 91% | 91% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest and papaya contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Lemon zest is an excellent source of dietary fiber and it has 524% more dietary fiber than papaya - lemon zest has 10.6g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Lemon zest and papaya contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Lemon zest and papaya contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both lemon zest and papaya are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and papaya are high in Vitamin C. Lemon zest has 112% more Vitamin C than papaya - lemon zest has 129mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has 14 times more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Lemon zest and papaya contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Papaya and lemon zest contain similar amounts of Vitamin K - papaya has 2.6ug 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, however, papaya contains more folate. Both lemon zest and papaya contain significant amounts of niacin and pantothenic acid.
| Lemon Zest | Papaya | |
|---|---|---|
| Thiamin | 0.06 MG | 0.023 MG |
| Riboflavin | 0.08 MG | 0.027 MG |
| Niacin | 0.4 MG | 0.357 MG |
| Pantothenic acid | 0.319 MG | 0.191 MG |
| Vitamin B6 | 0.172 MG | 0.038 MG |
| Folate | 13 UG | 37 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 570% more calcium than papaya - lemon zest has 134mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Lemon zest has 220% more iron than papaya - lemon zest has 0.8mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Lemon zest and papaya contain similar amounts of potassium - lemon zest has 160mg of potassium per 100 grams and papaya has 182mg 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 lemon zest and papaya contain small amounts of alpha-carotene.
| Lemon Zest | Papaya | |
|---|---|---|
| beta-carotene | 7 UG | 274 UG |
| alpha-carotene | 1 UG | 2 UG |
| lutein + zeaxanthin | 18 UG | 89 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lemon zest and papaya contain significant amounts of alpha linoleic acid (ALA).
| Lemon Zest | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.047 G |
| Total | 0.026 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, lemon zest has more linoleic acid than papaya per 100 grams.
| Lemon Zest | Papaya | |
|---|---|---|
| linoleic acid | 0.063 G | 0.011 G |
| Total | 0.063 G | 0.011 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 Papaya (Papayas, raw) .
Lemon Zest g
()
|
Daily Values (%) |
Papaya 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 papaya contain more calories in 100 grams?Lemon zest and papaya contain similar amounts of calories - lemon zest has 47 calories in 100g and papaya has 43 calories.
Does lemon zest or papaya have more carbohydrates?
By weight, lemon zest and papaya contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does lemon zest or papaya contain more calcium?
Lemon zest is a rich source of calcium and it has 570% more calcium than papaya - lemon zest has 134mg of calcium in 100 grams and papaya has 20mg of calcium.