Currants vs. Lemon Zest

Nutrition comparison of Currants and Lemon Zest


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

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

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

  • Both lemon zest and currants are high in Vitamin C and dietary fiber.
  • Currant is a great source of potassium.
  • Lemon zest has more niacin, pantothenic acid and Vitamin B6.
  • Lemon zest is an excellent source of calcium.
Detailed nutritional comparison of currants and lemon 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: Currants (Currants, red and white, raw) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Lemon Zest src

Calories and Carbs

calories

Lemon zest and currants contain similar amounts of calories - lemon zest has 47 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is similar to lemon zest for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for lemon zest, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Lemon Zest
Protein 9% 8%
Carbohydrates 88% 88%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Lemon zest and currants contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Both lemon zest and currants are high in dietary fiber. Lemon zest has 147% more dietary fiber than currant - lemon zest has 10.6g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Lemon zest and currants contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Lemon zest and currants contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both lemon zest and currants are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Both lemon zest and currants are high in Vitamin C. Lemon zest has 215% more Vitamin C than currant - lemon zest has 129mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Lemon zest and currants contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Lemon zest and currants contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Currant has more Vitamin K than lemon zest - currant has 11ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.

The B Vitamins

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

Currants Lemon Zest
Thiamin 0.04 MG 0.06 MG
Riboflavin 0.05 MG 0.08 MG
Niacin 0.1 MG 0.4 MG
Pantothenic acid 0.064 MG 0.319 MG
Vitamin B6 0.07 MG 0.172 MG
Folate 8 UG 13 UG

Minerals

calcium

Lemon zest is an excellent source of calcium and it has 306% more calcium than currant - lemon zest has 134mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Lemon zest and currants contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and currant has 1mg of iron.

potassium

Currant is a great source of potassium and it has 72% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and currant has 275mg 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,

Currants Lemon Zest
beta-carotene 25 UG 7 UG
lutein + zeaxanthin 47 UG 18 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Currants Lemon Zest
alpha linoleic acid 0.035 G 0.026 G
Total 0.035 G 0.026 G

omega 6s

Comparing omega-6 fatty acids, both currants and lemon zest contain significant amounts of linoleic acid.

Currants Lemon Zest
linoleic acid 0.053 G 0.063 G
Total 0.053 G 0.063 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 Currants or Lemon Zest .

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

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G Water G
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FAQ

Does lemon zest or currants contain more calories in 100 grams?
Lemon zest and currants contain similar amounts of calories - lemon zest has 47 calories in 100g and currant has 56 calories.

Does lemon zest or currants have more carbohydrates?
By weight, lemon zest and currants contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and currant has 13.8g of carbohydrates.

Does lemon zest or currants contain more calcium?
Lemon zest is a rich source of calcium and it has 310% more calcium than currant - lemon zest has 134mg of calcium in 100 grams and currant has 33mg of calcium.