Lemon Zest vs. Mango

Nutrition comparison of Lemon Zest and Mango


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

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

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

  • Both lemon zest and mango are high in Vitamin C.
  • Lemon zest has 69% less sugar than mango.
  • Lemon zest has more riboflavin, however, mango contains more folate.
  • Lemon zest is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of lemon zest and mango 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 Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lemon Zest src
Image of Mango src

Calories and Carbs

calories

Lemon zest and mango contain similar amounts of calories - lemon zest has 47 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, lemon zest is similar to mango for protein, carbs and fat. Lemon zest has a macronutrient ratio of 8:88:4 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lemon Zest Mango
Protein 8% 5%
Carbohydrates 88% 90%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Lemon zest and mango contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and mango has 15g of carbohydrates.

dietary fiber

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

sugar

Lemon zest has 69% less sugar than mango - lemon zest has 4.2g of sugar per 100 grams and mango has 13.7g of sugar.

Protein

protein

Lemon zest and mango contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both lemon zest and mango are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

Vitamins

Vitamin C

Both lemon zest and mango are high in Vitamin C. Lemon zest has 254% more Vitamin C than mango - lemon zest has 129mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has 17 times more Vitamin A than lemon zest - lemon zest has 3ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Lemon zest and mango contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Mango and lemon zest contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.

The B Vitamins

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

Lemon Zest Mango
Thiamin 0.06 MG 0.028 MG
Riboflavin 0.08 MG 0.038 MG
Niacin 0.4 MG 0.669 MG
Pantothenic acid 0.319 MG 0.197 MG
Vitamin B6 0.172 MG 0.119 MG
Folate 13 UG 43 UG

Minerals

calcium

Lemon zest is an excellent source of calcium and it has 11 times more calcium than mango - lemon zest has 134mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Lemon zest has 400% more iron than mango - lemon zest has 0.8mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Lemon zest and mango contain similar amounts of potassium - lemon zest has 160mg of potassium per 100 grams and mango has 168mg 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 mango contain significant amounts of lutein + zeaxanthin.

Lemon Zest Mango
beta-carotene 7 UG 640 UG
alpha-carotene 1 UG 9 UG
lutein + zeaxanthin 18 UG 23 UG
lycopene ~ 3 UG

Omega-3 and Omega-6

omega 3s

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

Lemon Zest Mango
alpha linoleic acid 0.026 G 0.051 G
Total 0.026 G 0.051 G

omega 6s

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

Lemon Zest Mango
linoleic acid 0.063 G 0.019 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 Mango .

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

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FAQ

Does lemon zest or mango contain more calories in 100 grams?
Lemon zest and mango contain similar amounts of calories - lemon zest has 47 calories in 100g and mango has 60 calories.

Does lemon zest or mango have more carbohydrates?
By weight, lemon zest and mango contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and mango has 15g of carbohydrates.

Does lemon zest or mango contain more calcium?
Lemon zest is a rich source of calcium and it has 11 times more calcium than mango - lemon zest has 134mg of calcium in 100 grams and mango has 11mg of calcium.