Orange Zest vs. Pomegranate Juice
Nutrition comparison of Orange Zest and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and pomegranate juice:
- Both pomegranate juice and orange zest are high in potassium.
- Orange zest has more thiamin, riboflavin, niacin and Vitamin B6.
- Orange zest is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice has 44% less calories than orange zest - pomegranate juice has 54 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, orange zest is heavier in protein and similar to pomegranate juice for carbs and fat. Orange zest has a macronutrient ratio of 6:93:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Pomegranate Juice | |
|---|---|---|
| Protein | 6% | 1% |
| Carbohydrates | 93% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 47% less carbohydrates than orange zest - pomegranate juice has 13.1g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Orange zest is an excellent source of dietary fiber and it has 105 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Orange zest has less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Pomegranate juice and orange zest contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both pomegranate juice and orange zest are low in saturated fat - pomegranate juice has 0.08g 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 1359 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Orange zest has more Vitamin A than pomegranate juice - orange zest has 21ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and orange zest contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Pomegranate juice has more Vitamin K than orange zest - pomegranate juice has 10.4ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin, niacin and Vitamin B6. Both orange zest and pomegranate juice contain significant amounts of pantothenic acid and folate.
| Orange Zest | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.12 MG | 0.015 MG |
| Riboflavin | 0.09 MG | 0.015 MG |
| Niacin | 0.9 MG | 0.233 MG |
| Pantothenic acid | 0.49 MG | 0.285 MG |
| Vitamin B6 | 0.176 MG | 0.04 MG |
| Folate | 30 UG | 24 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 13 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Orange zest has 700% more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Both pomegranate juice and orange zest are high in potassium. Pomegranate juice is very similar to orange zest for potassium - pomegranate juice has 214mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both orange zest and pomegranate juice contain small amounts of linoleic acid.
| Orange Zest | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.029 G | 0.05 G |
| Total | 0.029 G | 0.05 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Orange Zest or Pomegranate Juice .
Note: The specific food items compared are: Orange Zest (Orange peel, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Orange Zest g
()
|
Daily Values (%) |
Pomegranate Juice 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 pomegranate juice or orange zest contain more calories in 100 grams?Pomegranate juice has 40% less calories than orange zest - pomegranate juice has 54 calories in 100g and orange zest has 97 calories.
Does pomegranate juice or orange zest have more carbohydrates?
By weight, pomegranate juice has 50% fewer carbohydrates than orange zest - pomegranate juice has 13.1g of carbs for 100g and orange zest has 25g of carbohydrates.
Does pomegranate juice or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 13 times more calcium than pomegranate juice - pomegranate juice has 11mg of calcium in 100 grams and orange zest has 161mg of calcium.
Does pomegranate juice or orange zest contain more potassium?
Both pomegranate juice and orange zest are high in potassium. Pomegranate juice is very similar to orange zest for potassium - pomegranate juice has 214mg of potassium in 100 grams and orange zest has 212mg of potassium.