Lemon Zest vs. Cauliflower

Nutrition comparison of Lemon Zest and Cauliflower


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

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

For a quick recap of significant nutrients and differences in lemon zest and cauliflower:

  • Both lemon zest and cauliflower are high in Vitamin C.
  • Cauliflower has 69% less carbohydrates than lemon zest.
  • Cauliflower has more pantothenic acid and folate.
  • Cauliflower is a great source of potassium.
  • Lemon zest is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of lemon zest and cauliflower 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: Lemon Zest (Lemon peel, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lemon Zest src
Image of Cauliflower src

Calories and Carbs

calories

Cauliflower has 47% less calories than lemon zest - lemon zest has 47 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, lemon zest is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Lemon zest has a macronutrient ratio of 8:88:4 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lemon Zest Cauliflower
Protein 8% 25%
Carbohydrates 88% 66%
Fat 4% 9%
Alcohol ~ ~

carbohydrates

Cauliflower has 69% less carbohydrates than lemon zest - lemon zest has 16g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Lemon zest is an excellent source of dietary fiber and it has 430% more dietary fiber than cauliflower - lemon zest has 10.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Lemon zest and cauliflower contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Lemon zest and cauliflower contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both lemon zest and cauliflower are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Both lemon zest and cauliflower are high in Vitamin C. Lemon zest has 168% more Vitamin C than cauliflower - lemon zest has 129mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Lemon zest and cauliflower contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Lemon zest and cauliflower contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Cauliflower has more Vitamin K than lemon zest - cauliflower has 15.5ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.

The B Vitamins

Cauliflower has more pantothenic acid and folate. Both lemon zest and cauliflower contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Lemon Zest Cauliflower
Thiamin 0.06 MG 0.05 MG
Riboflavin 0.08 MG 0.06 MG
Niacin 0.4 MG 0.507 MG
Pantothenic acid 0.319 MG 0.667 MG
Vitamin B6 0.172 MG 0.184 MG
Folate 13 UG 57 UG

Minerals

calcium

Lemon zest is an excellent source of calcium and it has 509% more calcium than cauliflower - lemon zest has 134mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Lemon zest and cauliflower contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Cauliflower is a great source of potassium and it has 87% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and cauliflower has 299mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both lemon zest and cauliflower contain small amounts of lutein + zeaxanthin.

Lemon Zest Cauliflower
beta-carotene 7 UG ~
alpha-carotene 1 UG ~
lutein + zeaxanthin 18 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Lemon Zest Cauliflower
alpha linoleic acid 0.026 G 0.015 G
Total 0.026 G 0.015 G

omega 6s

Comparing omega-6 fatty acids, lemon zest has more linoleic acid than cauliflower per 100 grams.

Lemon Zest Cauliflower
linoleic acid 0.063 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.063 G 0.019 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 Lemon Zest or Cauliflower .

Note: The specific food items compared are: Lemon Zest (Lemon peel, raw) and Cauliflower (Cauliflower, raw) .

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FAQ

Does lemon zest or cauliflower contain more calories in 100 grams?
Cauliflower has 50% less calories than lemon zest - lemon zest has 47 calories in 100g and cauliflower has 25 calories.

Does lemon zest or cauliflower have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than lemon zest - lemon zest has 16g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does lemon zest or cauliflower contain more calcium?
Lemon zest is a rich source of calcium and it has 510% more calcium than cauliflower - lemon zest has 134mg of calcium in 100 grams and cauliflower has 22mg of calcium.