Orange Zest vs. Broccoli
Nutrition comparison of Orange Zest and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and broccoli:
- Both orange zest and broccoli are high in Vitamin C, calcium, dietary fiber and potassium.
- Broccoli has 65% less calories than orange zest.
- Broccoli has 73% less carbohydrates than orange zest.
- Broccoli is a great source of Vitamin K.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 65% less calories than orange zest - orange zest has 97 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, orange zest is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Orange zest has a macronutrient ratio of 6:94:0 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Broccoli | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 94% | 65% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 73% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both orange zest and broccoli are high in dietary fiber. Orange zest has 308% more dietary fiber than broccoli - orange zest has 10.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Orange zest has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and broccoli contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both orange zest and broccoli are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both orange zest and broccoli are high in Vitamin C. Orange zest has 52% more Vitamin C than broccoli - orange zest has 136mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Orange zest and broccoli contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Orange zest and broccoli contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than orange zest - broccoli has 101.6ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Both orange zest and broccoli contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Zest | Broccoli | |
|---|---|---|
| Thiamin | 0.12 MG | 0.071 MG |
| Riboflavin | 0.09 MG | 0.117 MG |
| Niacin | 0.9 MG | 0.639 MG |
| Pantothenic acid | 0.49 MG | 0.573 MG |
| Vitamin B6 | 0.176 MG | 0.175 MG |
| Folate | 30 UG | 63 UG |
Minerals
calcium
Both orange zest and broccoli are high in calcium. Orange zest has 243% more calcium than broccoli - orange zest has 161mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Orange zest and broccoli contain similar amounts of iron - orange zest has 0.8mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both orange zest and broccoli are high in potassium. Broccoli has 49% more potassium than orange zest - orange zest has 212mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange zest and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Orange Zest | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.0215 G |
| Total | 0.011 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both orange zest and broccoli contain small amounts of linoleic acid.
| Orange Zest | Broccoli | |
|---|---|---|
| linoleic acid | 0.029 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.029 G | 0.055 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: Orange Zest (Orange peel, raw) and Broccoli (Broccoli, raw) .
Orange Zest g
()
|
Daily Values (%) |
Broccoli 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 orange zest or broccoli contain more calories in 100 grams?Broccoli has 70% less calories than orange zest - orange zest has 97 calories in 100g and broccoli has 34 calories.
Does orange zest or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does orange zest or broccoli contain more calcium?
Both orange zest and broccoli are high in calcium. Orange zest has 240% more calcium than broccoli - orange zest has 161mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does orange zest or broccoli contain more potassium?
Both orange zest and broccoli are high in potassium. Broccoli has 50% more potassium than orange zest - orange zest has 212mg of potassium in 100 grams and broccoli has 316mg of potassium.