Orange Zest vs. Kale
Nutrition comparison of Orange Zest and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and kale:
- Both kale and orange zest are high in Vitamin C, calcium, dietary fiber and potassium.
- Kale has 4.6 times less carbohydrates than orange zest.
- Kale has 64% less calories than orange zest.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 64% less calories than orange zest - kale has 35 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, orange zest is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Orange zest has a macronutrient ratio of 6:93:2 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Kale | |
|---|---|---|
| Protein | 6% | 27% |
| Carbohydrates | 93% | 41% |
| Fat | 2% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 4.6 times less carbohydrates than orange zest - kale has 4.4g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Both kale and orange zest are high in dietary fiber. Orange zest has 159% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Kale and orange zest contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Kale and orange zest contain similar amounts of protein - kale has 2.9g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both kale and orange zest are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kale and orange zest are high in Vitamin C. Orange zest has 46% more Vitamin C than kale - kale has 93.4mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 10 times more Vitamin A than orange zest - kale has 241ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.
Vitamin E
Kale and orange zest contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than orange zest - kale has 389.6ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Kale has more riboflavin. Both orange zest and kale contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Zest | Kale | |
|---|---|---|
| Thiamin | 0.12 MG | 0.113 MG |
| Riboflavin | 0.09 MG | 0.347 MG |
| Niacin | 0.9 MG | 1.18 MG |
| Pantothenic acid | 0.49 MG | 0.37 MG |
| Vitamin B6 | 0.176 MG | 0.147 MG |
| Folate | 30 UG | 62 UG |
Minerals
calcium
Both kale and orange zest are high in calcium. Kale has 58% more calcium than orange zest - kale has 254mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Kale has 100% more iron than orange zest - kale has 1.6mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Both kale and orange zest are high in potassium. Kale has 64% more potassium than orange zest - kale has 348mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Orange Zest | Kale | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.378 G |
| Total | 0.011 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than orange zest per 100 grams.
| Orange Zest | Kale | |
|---|---|---|
| linoleic acid | 0.029 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.029 G | 0.294 G |
Customize your serving size
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 Orange Zest or Kale .
Note: The specific food items compared are: Orange Zest (Orange peel, raw) and Kale (Kale, raw) .
Orange Zest g
()
|
Daily Values (%) |
Kale 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 kale or orange zest contain more calories in 100 grams?Kale has 60% less calories than orange zest - kale has 35 calories in 100g and orange zest has 97 calories.
Does kale or orange zest have more carbohydrates?
By weight, kale has 4.6 times fewer carbohydrates than orange zest - kale has 4.4g of carbs for 100g and orange zest has 25g of carbohydrates.
Does kale or orange zest contain more calcium?
Both kale and orange zest are high in calcium. Kale has 60% more calcium than orange zest - kale has 254mg of calcium in 100 grams and orange zest has 161mg of calcium.
Does kale or orange zest contain more potassium?
Both kale and orange zest are high in potassium. Kale has 60% more potassium than orange zest - kale has 348mg of potassium in 100 grams and orange zest has 212mg of potassium.