Orange Zest vs. Pineapple
Nutrition comparison of Orange Zest and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and pineapple:
- Both orange zest and pineapple are high in Vitamin C.
- Orange zest has more riboflavin and pantothenic acid.
- Orange zest is a great source of potassium.
- Orange zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple has 48% less calories than orange zest - orange zest has 97 calories per 100 grams and pineapple has 50 calories.
For macronutrient ratios, orange zest is similar to pineapple for protein, carbs and fat. Orange zest has a macronutrient ratio of 6:94:0 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Pineapple | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 94% | 94% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple has 48% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and pineapple has 13.1g of carbohydrates.
dietary fiber
Orange zest is an excellent source of dietary fiber and it has 657% more dietary fiber than pineapple - orange zest has 10.6g of dietary fiber per 100 grams and pineapple has 1.4g of dietary fiber.
sugar
Orange zest has less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and pineapple contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and pineapple has 0.54g of protein.
Fat
saturated fat
Both orange zest and pineapple are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and pineapple has 0.01g of saturated fat.
Vitamins
Vitamin C
Both orange zest and pineapple are high in Vitamin C. Orange zest has 185% more Vitamin C than pineapple - orange zest has 136mg of Vitamin C per 100 grams and pineapple has 47.8mg of Vitamin C.
Vitamin A
Orange zest and pineapple contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and pineapple has 3ug of Vitamin A.
Vitamin E
Orange zest and pineapple contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and pineapple has 0.02mg of Vitamin E.
Vitamin K
Pineapple and orange zest contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more riboflavin and pantothenic acid. Both orange zest and pineapple contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Orange Zest | Pineapple | |
|---|---|---|
| Thiamin | 0.12 MG | 0.079 MG |
| Riboflavin | 0.09 MG | 0.032 MG |
| Niacin | 0.9 MG | 0.5 MG |
| Pantothenic acid | 0.49 MG | 0.213 MG |
| Vitamin B6 | 0.176 MG | 0.112 MG |
| Folate | 30 UG | 18 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 11 times more calcium than pineapple - orange zest has 161mg of calcium per 100 grams and pineapple has 13mg of calcium.
iron
Orange zest has 176% more iron than pineapple - orange zest has 0.8mg of iron per 100 grams and pineapple has 0.29mg of iron.
potassium
Orange zest is a great source of potassium and it has 94% more potassium than pineapple - orange zest has 212mg of potassium per 100 grams and pineapple has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange zest and pineapple contain significant amounts of alpha linoleic acid (ALA).
| Orange Zest | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.017 G |
| Total | 0.011 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both orange zest and pineapple contain small amounts of linoleic acid.
| Orange Zest | Pineapple | |
|---|---|---|
| linoleic acid | 0.029 G | 0.023 G |
| Total | 0.029 G | 0.023 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 Pineapple (Pineapple, raw, all varieties) .
Orange Zest g
()
|
Daily Values (%) |
Pineapple 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 pineapple contain more calories in 100 grams?Pineapple has 50% less calories than orange zest - orange zest has 97 calories in 100g and pineapple has 50 calories.
Does orange zest or pineapple have more carbohydrates?
By weight, pineapple has 50% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and pineapple has 13.1g of carbohydrates.
Does orange zest or pineapple contain more calcium?
Orange zest is a rich source of calcium and it has 11 times more calcium than pineapple - orange zest has 161mg of calcium in 100 grams and pineapple has 13mg of calcium.