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:
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 similar to orange zest for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for orange zest, 6:93:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Orange | Orange Zest | |
---|---|---|
Protein | 6% | 6% |
Carbohydrates | 91% | 93% |
Fat | 4% | 2% |
Alcohol | ~ | ~ |
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.
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.
Orange zest has less sugar than orange - orange has 9.1g of sugar per 100 grams and orange zest does not contain significant amounts.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 or Orange Zest .
Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Orange Zest (Orange peel, raw) .
Orange 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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||