Lemon Zest vs. Raspberries
Nutrition comparison of Lemon Zest and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon zest
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon zest and raspberries:
- Both lemon zest and raspberries are high in Vitamin C and dietary fiber.
- Lemon zest has more riboflavin and Vitamin B6.
- Lemon zest is an excellent source of calcium.
USDA sources for nutritional information: Lemon Zest (Lemon peel, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest and raspberries contain similar amounts of calories - lemon zest has 47 calories per 100 grams and raspberry has 52 calories.
For macronutrient ratios, lemon zest is heavier in carbs, lighter in fat and similar to raspberries for protein. Lemon zest has a macronutrient ratio of 9:91:0 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon Zest | Raspberries | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 91% | 82% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest and raspberries contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and raspberry has 11.9g of carbohydrates.
dietary fiber
Both lemon zest and raspberries are high in dietary fiber. Lemon zest has 63% more dietary fiber than raspberry - lemon zest has 10.6g of dietary fiber per 100 grams and raspberry has 6.5g of dietary fiber.
sugar
Lemon zest and raspberries contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and raspberry has 4.4g of sugar.
Protein
protein
Lemon zest and raspberries contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and raspberry has 1.2g of protein.
Fat
saturated fat
Both lemon zest and raspberries are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and raspberry has 0.02g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and raspberries are high in Vitamin C. Lemon zest has 392% more Vitamin C than raspberry - lemon zest has 129mg of Vitamin C per 100 grams and raspberry has 26.2mg of Vitamin C.
Vitamin A
Lemon zest and raspberries contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and raspberry has 2ug of Vitamin A.
Vitamin E
Lemon zest and raspberries contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and raspberry has 0.87mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than lemon zest - raspberry has 7.8ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.
The B Vitamins
Lemon zest has more riboflavin and Vitamin B6. Both lemon zest and raspberries contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Lemon Zest | Raspberries | |
|---|---|---|
| Thiamin | 0.06 MG | 0.032 MG |
| Riboflavin | 0.08 MG | 0.038 MG |
| Niacin | 0.4 MG | 0.598 MG |
| Pantothenic acid | 0.319 MG | 0.329 MG |
| Vitamin B6 | 0.172 MG | 0.055 MG |
| Folate | 13 UG | 21 UG |
Minerals
calcium
Lemon zest is an excellent source of calcium and it has 436% more calcium than raspberry - lemon zest has 134mg of calcium per 100 grams and raspberry has 25mg of calcium.
iron
Lemon zest and raspberries contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and raspberry has 0.69mg of iron.
potassium
Lemon zest and raspberries contain similar amounts of potassium - lemon zest has 160mg of potassium per 100 grams and raspberry has 151mg 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 raspberries contain small amounts of beta-carotene and alpha-carotene.
| Lemon Zest | Raspberries | |
|---|---|---|
| beta-carotene | 7 UG | 12 UG |
| alpha-carotene | 1 UG | 16 UG |
| lutein + zeaxanthin | 18 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than lemon zest per 100 grams.
| Lemon Zest | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.126 G |
| Total | 0.026 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than lemon zest per 100 grams.
| Lemon Zest | Raspberries | |
|---|---|---|
| linoleic acid | 0.063 G | 0.249 G |
| Total | 0.063 G | 0.249 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 Raspberries (Raspberries, raw) .
Lemon Zest g
()
|
Daily Values (%) |
Raspberries 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 | |||
FAQ
Does lemon zest or raspberries contain more calories in 100 grams?Lemon zest and raspberries contain similar amounts of calories - lemon zest has 47 calories in 100g and raspberry has 52 calories.
Does lemon zest or raspberries have more carbohydrates?
By weight, lemon zest and raspberries contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and raspberry has 11.9g of carbohydrates.
Does lemon zest or raspberries contain more calcium?
Lemon zest is a rich source of calcium and it has 440% more calcium than raspberry - lemon zest has 134mg of calcium in 100 grams and raspberry has 25mg of calcium.