Kiwi vs. Lemon Zest

Nutrition comparison of Kiwi and Lemon Zest


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

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

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

  • Both lemon zest and kiwi are high in Vitamin C and dietary fiber.
  • Kiwi is an excellent source of potassium.
  • Lemon zest has 54% less sugar than kiwi.
  • Lemon zest has more thiamin, riboflavin and Vitamin B6.
  • Lemon zest is an excellent source of calcium.
Detailed nutritional comparison of kiwi 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: Kiwi (Kiwifruit, green, raw) and Lemon Zest (Lemon peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Lemon Zest src

Calories and Carbs

calories

Lemon zest and kiwi contain similar amounts of calories - lemon zest has 47 calories per 100 grams and kiwi has 61 calories.

For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to lemon zest for protein. Kiwi has a macronutrient ratio of 7:87:7 and for lemon zest, 9:91:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Lemon Zest
Protein 7% 9%
Carbohydrates 87% 91%
Fat 7% ~
Alcohol ~ ~

carbohydrates

Lemon zest and kiwi contain similar amounts carbs - lemon zest has 16g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.

dietary fiber

Both lemon zest and kiwi are high in dietary fiber. Lemon zest has 253% more dietary fiber than kiwi - lemon zest has 10.6g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.

sugar

Lemon zest has 54% less sugar than kiwi - lemon zest has 4.2g of sugar per 100 grams and kiwi has 9g of sugar.



Protein

protein

Lemon zest and kiwi contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and kiwi has 1.1g of protein.

Fat

saturated fat

Both lemon zest and kiwi are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.

Vitamins

Vitamin C

Both lemon zest and kiwi are high in Vitamin C. Lemon zest has 39% more Vitamin C than kiwi - lemon zest has 129mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.

Vitamin A

Lemon zest and kiwi contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.

Vitamin E

Lemon zest and kiwi contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.

Vitamin K

Kiwi has more Vitamin K than lemon zest - kiwi has 40.3ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.

The B Vitamins

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

Kiwi Lemon Zest
Thiamin 0.027 MG 0.06 MG
Riboflavin 0.025 MG 0.08 MG
Niacin 0.341 MG 0.4 MG
Pantothenic acid 0.183 MG 0.319 MG
Vitamin B6 0.063 MG 0.172 MG
Folate 25 UG 13 UG

Minerals

calcium

Lemon zest is an excellent source of calcium and it has 294% more calcium than kiwi - lemon zest has 134mg of calcium per 100 grams and kiwi has 34mg of calcium.

iron

Lemon zest has 158% more iron than kiwi - lemon zest has 0.8mg of iron per 100 grams and kiwi has 0.31mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 95% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and kiwi has 312mg 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,

Kiwi Lemon Zest
beta-carotene 52 UG 7 UG
lutein + zeaxanthin 122 UG 18 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Kiwi Lemon Zest
alpha linoleic acid 0.042 G 0.026 G
Total 0.042 G 0.026 G

omega 6s

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

Kiwi Lemon Zest
linoleic acid 0.246 G 0.063 G
Total 0.246 G 0.063 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: Kiwi (Kiwifruit, green, raw) and Lemon Zest (Lemon peel, raw) .

Kiwi g

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G Water G
G Starch G
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