Grapefruit vs. Lemon Zest

Nutrition comparison of Grapefruit and Lemon Zest


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

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

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

  • Both lemon zest and grapefruit are high in Vitamin C.
  • Lemon zest has more riboflavin, niacin and Vitamin B6.
  • Lemon zest is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of grapefruit 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapefruit src
Image of Lemon Zest src

Calories and Carbs

calories

Lemon zest and grapefruit contain similar amounts of calories - lemon zest has 47 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, grapefruit is similar to lemon zest for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:2 and for lemon zest, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapefruit Lemon Zest
Protein 7% 8%
Carbohydrates 91% 88%
Fat 2% 4%
Alcohol ~ ~

carbohydrates

Lemon zest and grapefruit contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Lemon zest is an excellent source of dietary fiber and it has 563% more dietary fiber than grapefruit - lemon zest has 10.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.

sugar

Lemon zest and grapefruit contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.

Protein

protein

Lemon zest and grapefruit contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both lemon zest and grapefruit are high in Vitamin C. Lemon zest has 313% more Vitamin C than grapefruit - lemon zest has 129mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Grapefruit has 18 times more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Lemon zest and grapefruit contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

The B Vitamins

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

Grapefruit Lemon Zest
Thiamin 0.043 MG 0.06 MG
Riboflavin 0.031 MG 0.08 MG
Niacin 0.204 MG 0.4 MG
Pantothenic acid 0.262 MG 0.319 MG
Vitamin B6 0.053 MG 0.172 MG
Folate 13 UG 13 UG

Minerals

calcium

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

iron

Lemon zest has 900% more iron than grapefruit - lemon zest has 0.8mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Lemon zest and grapefruit contain similar amounts of potassium - lemon zest has 160mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit and lemon zest contain small amounts of alpha-carotene and lutein + zeaxanthin.

Grapefruit Lemon Zest
beta-carotene 686 UG 7 UG
alpha-carotene 3 UG 1 UG
lycopene 1419 UG ~
lutein + zeaxanthin 5 UG 18 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, lemon zest has more alpha linoleic acid (ALA) than grapefruit per 100 grams.

Grapefruit Lemon Zest
alpha linoleic acid 0.008 G 0.026 G
Total 0.008 G 0.026 G

omega 6s

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

Grapefruit Lemon Zest
linoleic acid 0.029 G 0.063 G
Total 0.029 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 Grapefruit or Lemon Zest .

Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Lemon Zest (Lemon peel, raw) .

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FAQ

Does lemon zest or grapefruit contain more calories in 100 grams?
Lemon zest and grapefruit contain similar amounts of calories - lemon zest has 47 calories in 100g and grapefruit has 42 calories.

Does lemon zest or grapefruit have more carbohydrates?
By weight, lemon zest and grapefruit contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and grapefruit has 10.7g of carbohydrates.

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