Mango vs. Orange Zest
Nutrition comparison of Mango and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and orange zest:
- Both orange zest and mango are high in Vitamin C.
- Orange zest has more thiamin, riboflavin and pantothenic acid.
- Orange zest is a great source of potassium.
- Orange zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Mango (Mangos, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango has 38% less calories than orange zest - orange zest has 97 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is lighter in carbs, heavier in fat and similar to orange zest for protein. Mango has a macronutrient ratio of 5:90:5 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Orange Zest | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 90% | 94% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 40% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Orange zest is an excellent source of dietary fiber and it has 563% more dietary fiber than mango - orange zest has 10.6g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Orange zest has less sugar than mango - mango has 13.7g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and mango contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both orange zest and mango are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both orange zest and mango are high in Vitamin C. Orange zest has 274% more Vitamin C than mango - orange zest has 136mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Mango has 157% more Vitamin A than orange zest - orange zest has 21ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Orange zest and mango contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango and orange zest contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin and pantothenic acid. Both mango and orange zest contain significant amounts of niacin, Vitamin B6 and folate.
| Mango | Orange Zest | |
|---|---|---|
| Thiamin | 0.028 MG | 0.12 MG |
| Riboflavin | 0.038 MG | 0.09 MG |
| Niacin | 0.669 MG | 0.9 MG |
| Pantothenic acid | 0.197 MG | 0.49 MG |
| Vitamin B6 | 0.119 MG | 0.176 MG |
| Folate | 43 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 13 times more calcium than mango - orange zest has 161mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Orange zest has 400% more iron than mango - orange zest has 0.8mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Orange zest is a great source of potassium and it has 26% more potassium than mango - orange zest has 212mg of potassium per 100 grams and mango has 168mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Mango | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.011 G |
| Total | 0.051 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both mango and orange zest contain small amounts of linoleic acid.
| Mango | Orange Zest | |
|---|---|---|
| linoleic acid | 0.019 G | 0.029 G |
| Total | 0.019 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: Mango (Mangos, raw) and Orange Zest (Orange peel, raw) .
Mango 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 mango contain more calories in 100 grams?Mango has 40% less calories than orange zest - orange zest has 97 calories in 100g and mango has 60 calories.
Does orange zest or mango have more carbohydrates?
By weight, mango has 40% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and mango has 15g of carbohydrates.
Does orange zest or mango contain more calcium?
Orange zest is a rich source of calcium and it has 13 times more calcium than mango - orange zest has 161mg of calcium in 100 grams and mango has 11mg of calcium.