Orange Zest vs. Peanut Butter
Nutrition comparison of Orange Zest and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and peanut butter:
- Both orange zest and peanut butter are high in calcium, dietary fiber and potassium.
- Orange zest is an excellent source of Vitamin C.
- Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than orange zest.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and orange zest has 84% less calories than peanut butter - orange zest has 97 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, orange zest is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Orange zest has a macronutrient ratio of 6:94:0 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Peanut Butter | |
|---|---|---|
| Protein | 6% | 15% |
| Carbohydrates | 94% | 14% |
| Fat | ~ | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Orange zest and peanut butter contain similar amounts of carbs - orange zest has 25g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both orange zest and peanut butter are high in dietary fiber. Orange zest has 33% more dietary fiber than peanut butter - orange zest has 10.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Orange zest has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has 15 times more protein than orange zest - orange zest has 1.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and orange zest has 100% less saturated fat than peanut butter - orange zest has 0.02g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - orange zest has 136mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Orange zest has more Vitamin A than peanut butter - orange zest has 21ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than orange zest - orange zest has 0.25mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and orange zest contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate. Both orange zest and peanut butter contain significant amounts of thiamin and riboflavin.
| Orange Zest | Peanut Butter | |
|---|---|---|
| Thiamin | 0.12 MG | 0.106 MG |
| Riboflavin | 0.09 MG | 0.111 MG |
| Niacin | 0.9 MG | 13.696 MG |
| Pantothenic acid | 0.49 MG | 1.118 MG |
| Vitamin B6 | 0.176 MG | 0.418 MG |
| Folate | 30 UG | 92 UG |
Minerals
calcium
Both orange zest and peanut butter are high in calcium. Orange zest has 258% more calcium than peanut butter - orange zest has 161mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 138% more iron than orange zest - orange zest has 0.8mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both orange zest and peanut butter are high in potassium. Peanut butter has 251% more potassium than orange zest - orange zest has 212mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Orange Zest | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.078 G |
| Total | 0.011 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than orange zest per 100 grams.
| Orange Zest | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.029 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.029 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Orange Zest g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and orange zest has 80% less calories than peanut butter - orange zest has 97 calories in 100g and peanut butter has 589 calories.
Does orange zest or peanut butter have more carbohydrates?
By weight, orange zest and peanut butter contain similar amounts of carbs - orange zest has 25g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does orange zest or peanut butter contain more calcium?
Both orange zest and peanut butter are high in calcium. Orange zest has 260% more calcium than peanut butter - orange zest has 161mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does orange zest or peanut butter contain more potassium?
Both orange zest and peanut butter are high in potassium. Peanut butter has 250% more potassium than orange zest - orange zest has 212mg of potassium in 100 grams and peanut butter has 745mg of potassium.