Orange Zest vs. Papaya
Nutrition comparison of Orange Zest and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and papaya:
- Both orange zest and papaya are high in Vitamin C.
- Orange zest has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Orange zest is an excellent source of calcium and dietary fiber.
- Papaya has 56% less calories than orange zest.
- Papaya has 57% less carbohydrates than orange zest.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya has 56% less calories than orange zest - orange zest has 97 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, orange zest is lighter in fat and similar to papaya for protein and carbs. Orange zest has a macronutrient ratio of 6:94:0 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Papaya | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 94% | 91% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 57% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Orange zest is an excellent source of dietary fiber and it has 524% more dietary fiber than papaya - orange zest has 10.6g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Orange zest has less sugar than papaya - papaya has 7.8g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and papaya contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both orange zest and papaya are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both orange zest and papaya are high in Vitamin C. Orange zest has 123% more Vitamin C than papaya - orange zest has 136mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has 124% more Vitamin A than orange zest - orange zest has 21ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Orange zest and papaya contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Papaya and orange zest contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both orange zest and papaya contain significant amounts of niacin and folate.
| Orange Zest | Papaya | |
|---|---|---|
| Thiamin | 0.12 MG | 0.023 MG |
| Riboflavin | 0.09 MG | 0.027 MG |
| Niacin | 0.9 MG | 0.357 MG |
| Pantothenic acid | 0.49 MG | 0.191 MG |
| Vitamin B6 | 0.176 MG | 0.038 MG |
| Folate | 30 UG | 37 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 705% more calcium than papaya - orange zest has 161mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Orange zest has 220% more iron than papaya - orange zest has 0.8mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Orange zest and papaya contain similar amounts of potassium - orange zest has 212mg of potassium per 100 grams and papaya has 182mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Orange Zest | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.047 G |
| Total | 0.011 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both orange zest and papaya contain small amounts of linoleic acid.
| Orange Zest | Papaya | |
|---|---|---|
| linoleic acid | 0.029 G | 0.011 G |
| Total | 0.029 G | 0.011 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 Zest (Orange peel, raw) and Papaya (Papayas, raw) .
Orange Zest g
()
|
Daily Values (%) |
Papaya 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 papaya contain more calories in 100 grams?Papaya has 60% less calories than orange zest - orange zest has 97 calories in 100g and papaya has 43 calories.
Does orange zest or papaya have more carbohydrates?
By weight, papaya has 60% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does orange zest or papaya contain more calcium?
Orange zest is a rich source of calcium and it has 710% more calcium than papaya - orange zest has 161mg of calcium in 100 grams and papaya has 20mg of calcium.