Apple vs. Orange Zest

Nutrition comparison of Apple and Orange Zest


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus orange zest (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and orange zest:

  • Both orange zest and apple are high in dietary fiber.
  • Orange zest has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Orange zest is a great source of potassium.
  • Orange zest is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of apple and orange zest is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Orange Zest src

Calories and Carbs

calories

Apple has 46% less calories than orange zest - orange zest has 97 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein and similar to orange zest for carbs and fat. Apple has a macronutrient ratio of 2:95:3 and for orange zest, 6:93:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Orange Zest
Protein 2% 6%
Carbohydrates 95% 93%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Apple has 45% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both orange zest and apple are high in dietary fiber. Orange zest has 342% more dietary fiber than apple - orange zest has 10.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Orange zest has less sugar than apple - apple has 10.4g of sugar per 100 grams and orange zest does not contain significant amounts.

Protein

protein

Orange zest and apple contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both orange zest and apple are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Orange zest is an excellent source of Vitamin C and it has 28 times more Vitamin C than apple - orange zest has 136mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Orange zest and apple contain similar amounts of Vitamin A - orange zest has 21ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Orange zest and apple contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Apple and orange zest contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.

The B Vitamins

Orange zest has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Orange Zest
Thiamin 0.017 MG 0.12 MG
Riboflavin 0.026 MG 0.09 MG
Niacin 0.091 MG 0.9 MG
Pantothenic acid 0.061 MG 0.49 MG
Vitamin B6 0.041 MG 0.176 MG
Folate 3 UG 30 UG

Minerals

calcium

Orange zest is an excellent source of calcium and it has 25 times more calcium than apple - orange zest has 161mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Orange zest has 567% more iron than apple - orange zest has 0.8mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Orange zest is a great source of potassium and it has 98% more potassium than apple - orange zest has 212mg of potassium per 100 grams and apple has 107mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and orange zest contain significant amounts of alpha linoleic acid (ALA).

Apple Orange Zest
alpha linoleic acid 0.009 G 0.011 G
Total 0.009 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, both apple and orange zest contain small amounts of linoleic acid.

Apple Orange Zest
linoleic acid 0.043 G 0.029 G
Total 0.043 G 0.029 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 Apple or Orange Zest .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Orange Zest (Orange peel, raw) .

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FAQ

Does orange zest or apple contain more calories in 100 grams?
Apple has 50% less calories than orange zest - orange zest has 97 calories in 100g and apple has 52 calories.

Does orange zest or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and apple has 13.8g of carbohydrates.

Does orange zest or apple contain more calcium?
Orange zest is a rich source of calcium and it has 25 times more calcium than apple - orange zest has 161mg of calcium in 100 grams and apple has 6mg of calcium.

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