Orange Zest vs. Pumpkin Puree
Nutrition comparison of Orange Zest and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and pumpkin puree:
- Both pumpkin puree and orange zest are high in dietary fiber and potassium.
- Orange zest has more thiamin, Vitamin B6 and folate.
- Orange zest is an excellent source of Vitamin C and calcium.
- Pumpkin puree has 65% less calories than orange zest.
- Pumpkin puree has 68% less carbohydrates than orange zest.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 65% less calories than orange zest - pumpkin puree has 34 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, orange zest is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Orange zest has a macronutrient ratio of 6:94:0 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Pumpkin Puree | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 94% | 82% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 68% less carbohydrates than orange zest - pumpkin puree has 8.1g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Both pumpkin puree and orange zest are high in dietary fiber. Orange zest has 266% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Orange zest has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Pumpkin puree and orange zest contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both pumpkin puree and orange zest are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has 31 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 36 times more Vitamin A than orange zest - pumpkin puree has 778ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.
Vitamin E
Pumpkin puree and orange zest contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than orange zest - pumpkin puree has 16ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, Vitamin B6 and folate. Both orange zest and pumpkin puree contain significant amounts of riboflavin, niacin and pantothenic acid.
| Orange Zest | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.12 MG | 0.024 MG |
| Riboflavin | 0.09 MG | 0.054 MG |
| Niacin | 0.9 MG | 0.367 MG |
| Pantothenic acid | 0.49 MG | 0.4 MG |
| Vitamin B6 | 0.176 MG | 0.056 MG |
| Folate | 30 UG | 12 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 519% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Pumpkin puree has 74% more iron than orange zest - pumpkin puree has 1.4mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Both pumpkin puree and orange zest are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg 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 zest and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Orange Zest | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both orange zest and pumpkin puree contain small amounts of linoleic acid.
| Orange Zest | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.029 G | 0.007 G |
| Total | 0.029 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Orange Zest g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or orange zest contain more calories in 100 grams?Pumpkin puree has 70% less calories than orange zest - pumpkin puree has 34 calories in 100g and orange zest has 97 calories.
Does pumpkin puree or orange zest have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than orange zest - pumpkin puree has 8.1g of carbs for 100g and orange zest has 25g of carbohydrates.
Does pumpkin puree or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 520% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and orange zest has 161mg of calcium.
Does pumpkin puree or orange zest contain more potassium?
Both pumpkin puree and orange zest are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and orange zest has 212mg of potassium.