Currants vs. Orange Zest
Nutrition comparison of Currants and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
currants
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in currants and orange zest:
- Both orange zest and currants are high in Vitamin C, dietary fiber and potassium.
- Orange zest has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Orange zest is an excellent source of calcium.
USDA sources for nutritional information: Currants (Currants, red and white, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Currant has 42% less calories than orange zest - orange zest has 97 calories per 100 grams and currant has 56 calories.
For macronutrient ratios, currants is lighter in carbs and similar to orange zest for protein and fat. Currants has a macronutrient ratio of 9:88:3 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Currants | Orange Zest | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 88% | 94% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Currant has 45% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and currant has 13.8g of carbohydrates.
dietary fiber
Both orange zest and currants are high in dietary fiber. Orange zest has 147% more dietary fiber than currant - orange zest has 10.6g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.
sugar
Orange zest has less sugar than currant - currant has 7.4g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and currants contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and currant has 1.4g of protein.
Fat
saturated fat
Both orange zest and currants are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and currant has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange zest and currants are high in Vitamin C. Orange zest has 232% more Vitamin C than currant - orange zest has 136mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.
Vitamin A
Orange zest and currants contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.
Vitamin E
Orange zest and currants contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.
Vitamin K
Currant has more Vitamin K than orange zest - currant has 11ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both currants and orange zest contain significant amounts of riboflavin.
| Currants | Orange Zest | |
|---|---|---|
| Thiamin | 0.04 MG | 0.12 MG |
| Riboflavin | 0.05 MG | 0.09 MG |
| Niacin | 0.1 MG | 0.9 MG |
| Pantothenic acid | 0.064 MG | 0.49 MG |
| Vitamin B6 | 0.07 MG | 0.176 MG |
| Folate | 8 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 388% more calcium than currant - orange zest has 161mg of calcium per 100 grams and currant has 33mg of calcium.
iron
Orange zest and currants contain similar amounts of iron - orange zest has 0.8mg of iron per 100 grams and currant has 1mg of iron.
potassium
Both orange zest and currants are high in potassium. Currant has 30% more potassium than orange zest - orange zest has 212mg of potassium per 100 grams and currant has 275mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, currant has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Currants | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.011 G |
| Total | 0.035 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both currants and orange zest contain significant amounts of linoleic acid.
| Currants | Orange Zest | |
|---|---|---|
| linoleic acid | 0.053 G | 0.029 G |
| Total | 0.053 G | 0.029 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: Currants (Currants, red and white, raw) and Orange Zest (Orange peel, raw) .
Currants g
()
|
Daily Values (%) |
Orange 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 orange zest or currants contain more calories in 100 grams?Currant has 40% less calories than orange zest - orange zest has 97 calories in 100g and currant has 56 calories.
Does orange zest or currants have more carbohydrates?
By weight, currant has 50% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and currant has 13.8g of carbohydrates.
Does orange zest or currants contain more calcium?
Orange zest is a rich source of calcium and it has 390% more calcium than currant - orange zest has 161mg of calcium in 100 grams and currant has 33mg of calcium.
Does orange zest or currants contain more potassium?
Both orange zest and currants are high in potassium. Currant has 30% more potassium than orange zest - orange zest has 212mg of potassium in 100 grams and currant has 275mg of potassium.