Orange Juice vs. Orange Zest
Nutrition comparison of Orange Juice 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 juice
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and orange zest:
- Both orange juice and orange zest are high in Vitamin C.
- Orange juice has 54% less calories than orange zest.
- Orange juice has 58% less carbohydrates than orange zest.
- Orange zest has more riboflavin, pantothenic acid and Vitamin B6.
- Orange zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice has 54% less calories than orange zest - orange juice has 45 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, orange juice is lighter in carbs, heavier in fat and similar to orange zest for protein. Orange juice has a macronutrient ratio of 6:90:4 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Orange Zest | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 90% | 94% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 58% less carbohydrates than orange zest - orange juice has 10.4g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Orange zest is an excellent source of dietary fiber and it has 52 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Orange zest has less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange juice and orange zest contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both orange juice and orange zest are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange juice and orange zest are high in Vitamin C. Orange zest has 172% more Vitamin C than orange juice - orange juice has 50mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Orange juice and orange zest contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.
Vitamin E
Orange juice and orange zest contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Orange juice and orange zest contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more riboflavin, pantothenic acid and Vitamin B6. Both orange juice and orange zest contain significant amounts of thiamin, niacin and folate.
| Orange Juice | Orange Zest | |
|---|---|---|
| Thiamin | 0.09 MG | 0.12 MG |
| Riboflavin | 0.03 MG | 0.09 MG |
| Niacin | 0.4 MG | 0.9 MG |
| Pantothenic acid | 0.19 MG | 0.49 MG |
| Vitamin B6 | 0.04 MG | 0.176 MG |
| Folate | 30 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 13 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Orange zest has 300% more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Orange juice and orange zest contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and orange zest contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | 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 juice and orange zest contain small amounts of linoleic acid.
| Orange Juice | Orange Zest | |
|---|---|---|
| linoleic acid | 0.029 G | 0.029 G |
| Total | 0.029 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 Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Orange Zest (Orange peel, raw) .
Orange Juice g
()
|
Daily Values (%) |
Orange Zest g
()
|
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|---|---|---|---|---|---|---|---|
| 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 juice or orange zest contain more calories in 100 grams?Orange juice has 50% less calories than orange zest - orange juice has 45 calories in 100g and orange zest has 97 calories.
Does orange juice or orange zest have more carbohydrates?
By weight, orange juice has 60% fewer carbohydrates than orange zest - orange juice has 10.4g of carbs for 100g and orange zest has 25g of carbohydrates.
Does orange juice or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 13 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and orange zest has 161mg of calcium.