Orange Zest vs. Raspberries
Nutrition comparison of Orange Zest and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and raspberries:
- Both raspberries and orange zest are high in Vitamin C and dietary fiber.
- Orange zest has more thiamin, riboflavin and Vitamin B6.
- Orange zest is a great source of potassium.
- Orange zest is an excellent source of calcium.
- Raspberry has 52% less carbohydrates than orange zest.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberry has 46% less calories than orange zest - raspberry has 52 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, orange zest is heavier in carbs, lighter in fat and similar to raspberries for protein. Orange zest has a macronutrient ratio of 6:94:0 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Raspberries | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 94% | 82% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 52% less carbohydrates than orange zest - raspberry has 11.9g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Both raspberries and orange zest are high in dietary fiber. Orange zest has 63% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Orange zest has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Raspberries and orange zest contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both raspberries and orange zest are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Both raspberries and orange zest are high in Vitamin C. Orange zest has 419% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Raspberries and orange zest contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.
Vitamin E
Raspberries and orange zest contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than orange zest - raspberry has 7.8ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin and Vitamin B6. Both orange zest and raspberries contain significant amounts of niacin, pantothenic acid and folate.
| Orange Zest | Raspberries | |
|---|---|---|
| Thiamin | 0.12 MG | 0.032 MG |
| Riboflavin | 0.09 MG | 0.038 MG |
| Niacin | 0.9 MG | 0.598 MG |
| Pantothenic acid | 0.49 MG | 0.329 MG |
| Vitamin B6 | 0.176 MG | 0.055 MG |
| Folate | 30 UG | 21 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 544% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Raspberries and orange zest contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Orange zest is a great source of potassium and it has 40% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Orange Zest | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.126 G |
| Total | 0.011 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than orange zest per 100 grams.
| Orange Zest | Raspberries | |
|---|---|---|
| linoleic acid | 0.029 G | 0.249 G |
| Total | 0.029 G | 0.249 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 Raspberries (Raspberries, raw) .
Orange Zest g
()
|
Daily Values (%) |
Raspberries 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 % |
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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 % |
|
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 raspberries or orange zest contain more calories in 100 grams?Raspberry has 50% less calories than orange zest - raspberry has 52 calories in 100g and orange zest has 97 calories.
Does raspberries or orange zest have more carbohydrates?
By weight, raspberry has 50% fewer carbohydrates than orange zest - raspberry has 11.9g of carbs for 100g and orange zest has 25g of carbohydrates.
Does raspberries or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 540% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and orange zest has 161mg of calcium.