Kiwi vs. Orange Zest
Nutrition comparison of Kiwi and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and orange zest:
- Both kiwi and orange zest are high in Vitamin C, dietary fiber and potassium.
- Orange zest has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Orange zest is an excellent source of calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi has 37% less calories than orange zest - kiwi has 61 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to orange zest for protein. Kiwi has a macronutrient ratio of 7:87:7 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Orange Zest | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 87% | 94% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 41% less carbohydrates than orange zest - kiwi has 14.7g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Both kiwi and orange zest are high in dietary fiber. Orange zest has 253% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Orange zest has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Kiwi and orange zest contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both kiwi and orange zest are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kiwi and orange zest are high in Vitamin C. Orange zest has 47% more Vitamin C than kiwi - kiwi has 92.7mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Kiwi and orange zest contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.
Vitamin E
Kiwi and orange zest contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Kiwi has more Vitamin K than orange zest - kiwi has 40.3ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both kiwi and orange zest contain significant amounts of folate.
| Kiwi | Orange Zest | |
|---|---|---|
| Thiamin | 0.027 MG | 0.12 MG |
| Riboflavin | 0.025 MG | 0.09 MG |
| Niacin | 0.341 MG | 0.9 MG |
| Pantothenic acid | 0.183 MG | 0.49 MG |
| Vitamin B6 | 0.063 MG | 0.176 MG |
| Folate | 25 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 374% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Orange zest has 158% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Both kiwi and orange zest are high in potassium. Kiwi has 47% more potassium than orange zest - kiwi has 312mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Kiwi | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.011 G |
| Total | 0.042 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than orange zest per 100 grams.
| Kiwi | Orange Zest | |
|---|---|---|
| linoleic acid | 0.246 G | 0.029 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Orange Zest (Orange peel, raw) .
Kiwi 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 kiwi or orange zest contain more calories in 100 grams?Kiwi has 40% less calories than orange zest - kiwi has 61 calories in 100g and orange zest has 97 calories.
Does kiwi or orange zest have more carbohydrates?
By weight, kiwi has 40% fewer carbohydrates than orange zest - kiwi has 14.7g of carbs for 100g and orange zest has 25g of carbohydrates.
Does kiwi or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 370% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and orange zest has 161mg of calcium.
Does kiwi or orange zest contain more potassium?
Both kiwi and orange zest are high in potassium. Kiwi has 50% more potassium than orange zest - kiwi has 312mg of potassium in 100 grams and orange zest has 212mg of potassium.