Orange Zest vs. Cauliflower
Nutrition comparison of Orange Zest and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and cauliflower:
- Both orange zest and cauliflower are high in Vitamin C and potassium.
- Cauliflower has 4 times less carbohydrates than orange zest.
- Cauliflower has signficantly less calories than orange zest.
- Orange zest has more thiamin.
- Orange zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has signficantly less calories than orange zest - orange zest has 97 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, orange zest is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Orange zest has a macronutrient ratio of 6:94:0 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Cauliflower | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 94% | 66% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 4 times less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Orange zest is an excellent source of dietary fiber and it has 430% more dietary fiber than cauliflower - orange zest has 10.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Orange zest has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and cauliflower contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both orange zest and cauliflower are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both orange zest and cauliflower are high in Vitamin C. Orange zest has 182% more Vitamin C than cauliflower - orange zest has 136mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Orange zest has more Vitamin A than cauliflower - orange zest has 21ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Orange zest and cauliflower contain similar amounts of Vitamin E - orange 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 orange zest - cauliflower has 15.5ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin. Both orange zest and cauliflower contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Zest | Cauliflower | |
|---|---|---|
| Thiamin | 0.12 MG | 0.05 MG |
| Riboflavin | 0.09 MG | 0.06 MG |
| Niacin | 0.9 MG | 0.507 MG |
| Pantothenic acid | 0.49 MG | 0.667 MG |
| Vitamin B6 | 0.176 MG | 0.184 MG |
| Folate | 30 UG | 57 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 632% more calcium than cauliflower - orange zest has 161mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Orange zest and cauliflower contain similar amounts of iron - orange zest has 0.8mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both orange zest and cauliflower are high in potassium. Cauliflower has 41% more potassium than orange zest - orange zest has 212mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange zest and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Orange Zest | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.015 G |
| Total | 0.011 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both orange zest and cauliflower contain small amounts of linoleic acid.
| Orange Zest | Cauliflower | |
|---|---|---|
| linoleic acid | 0.029 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.029 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Orange Zest g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 orange zest or cauliflower contain more calories in 100 grams?Cauliflower has signficantly less calories than orange zest - orange zest has 97 calories in 100g and cauliflower has 25 calories.
Does orange zest or cauliflower have more carbohydrates?
By weight, cauliflower has 4 times fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does orange zest or cauliflower contain more calcium?
Orange zest is a rich source of calcium and it has 630% more calcium than cauliflower - orange zest has 161mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does orange zest or cauliflower contain more potassium?
Both orange zest and cauliflower are high in potassium. Cauliflower has 40% more potassium than orange zest - orange zest has 212mg of potassium in 100 grams and cauliflower has 299mg of potassium.