Orange vs. Orange Zest
Nutrition comparison of Orange and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and orange zest:
- Both orange zest and orange are high in Vitamin C, calcium and dietary fiber.
- Orange has 53% less calories than orange zest.
- Orange has 54% less carbohydrates than orange zest.
- Orange zest has more Vitamin B6.
- Orange zest is a great source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 53% less calories than orange zest - orange zest has 97 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is heavier in fat and similar to orange zest for protein and carbs. Orange has a macronutrient ratio of 6:91:4 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Orange Zest | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 91% | 94% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 54% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both orange zest and orange are high in dietary fiber. Orange zest has 342% more dietary fiber than orange - orange zest has 10.6g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Orange zest has less sugar than orange - orange has 9.1g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and orange contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both orange zest and orange are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both orange zest and orange are high in Vitamin C. Orange zest has 202% more Vitamin C than orange - orange zest has 136mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Orange zest and orange contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Orange zest and orange contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
The B Vitamins
Orange zest has more Vitamin B6. Both orange and orange zest contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Orange | Orange Zest | |
|---|---|---|
| Thiamin | 0.1 MG | 0.12 MG |
| Riboflavin | 0.04 MG | 0.09 MG |
| Niacin | 0.4 MG | 0.9 MG |
| Pantothenic acid | 0.25 MG | 0.49 MG |
| Vitamin B6 | 0.051 MG | 0.176 MG |
| Folate | 17 UG | 30 UG |
Minerals
calcium
Both orange zest and orange are high in calcium. Orange zest has 274% more calcium than orange - orange zest has 161mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Orange zest has 789% more iron than orange - orange zest has 0.8mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange zest is a great source of potassium and it has 25% more potassium than orange - orange zest has 212mg of potassium per 100 grams and orange has 169mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and orange zest contain significant amounts of alpha linoleic acid (ALA).
| Orange | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.011 G |
| Total | 0.011 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both orange and orange zest contain small amounts of linoleic acid.
| Orange | Orange Zest | |
|---|---|---|
| linoleic acid | 0.031 G | 0.029 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Orange Zest (Orange peel, raw) .
Orange 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 orange contain more calories in 100 grams?Orange has 50% less calories than orange zest - orange zest has 97 calories in 100g and orange has 46 calories.
Does orange zest or orange have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and orange has 11.5g of carbohydrates.
Does orange zest or orange contain more calcium?
Both orange zest and orange are high in calcium. Orange zest has 270% more calcium than orange - orange zest has 161mg of calcium in 100 grams and orange has 43mg of calcium.