Lemon Zest vs. Orange Zest
Nutrition comparison of Lemon Zest and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon zest
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon zest and orange zest:
- Both lemon zest and orange zest are high in Vitamin C, calcium and dietary fiber.
- Lemon zest has 52% less calories than orange zest.
- Orange zest has more thiamin and folate.
- Orange zest is a great source of potassium.
USDA sources for nutritional information: Lemon Zest (Lemon peel, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon zest has 52% less calories than orange zest - lemon zest has 47 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, lemon zest is similar to orange zest for protein, carbs and fat. Lemon zest has a macronutrient ratio of 9:91:0 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon Zest | Orange Zest | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 91% | 94% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Lemon zest has 36% less carbohydrates than orange zest - lemon zest has 16g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Both lemon zest and orange zest are high in dietary fiber. is very similar to lemon zest for dietary fiber - lemon zest has 10.6g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Orange zest has less sugar than lemon zest - lemon zest has 4.2g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Lemon zest and orange zest contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both lemon zest and orange zest are low in saturated fat - lemon zest has 0.04g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Both lemon zest and orange zest are high in Vitamin C. Orange zest has a little more Vitamin C (5%) than lemon zest by weight - lemon zest has 129mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Lemon zest and orange zest contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.
Vitamin E
Lemon zest and orange zest contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
The B Vitamins
Orange zest has more thiamin and folate. Both lemon zest and orange zest contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Lemon Zest | Orange Zest | |
|---|---|---|
| Thiamin | 0.06 MG | 0.12 MG |
| Riboflavin | 0.08 MG | 0.09 MG |
| Niacin | 0.4 MG | 0.9 MG |
| Pantothenic acid | 0.319 MG | 0.49 MG |
| Vitamin B6 | 0.172 MG | 0.176 MG |
| Folate | 13 UG | 30 UG |
Minerals
calcium
Both lemon zest and orange zest are high in calcium. Orange zest has 20% more calcium than lemon zest - lemon zest has 134mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Lemon zest and orange zest contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Orange zest is a great source of potassium and it has 33% more potassium than lemon zest - lemon zest has 160mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon zest has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Lemon Zest | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.011 G |
| Total | 0.026 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, lemon zest has more linoleic acid than orange zest per 100 grams.
| Lemon Zest | Orange Zest | |
|---|---|---|
| linoleic acid | 0.063 G | 0.029 G |
| Total | 0.063 G | 0.029 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: Lemon Zest (Lemon peel, raw) and Orange Zest (Orange peel, raw) .
Lemon Zest 6g
(
tbsp
)
|
Daily Values (%) |
Orange Zest 6g
(
tbsp
)
|
|||||
|---|---|---|---|---|---|---|---|
| 2.8KCAL 0.1% |
|
5% | calories | 107% |
|
5.8KCAL 0.3% | |
| 0.96G 0.4% |
|
5% | carbohydrates | 56% |
|
1.5G 1% | |
| 0.64G 3% |
|
5% | dietary fiber | 5% |
|
0.64G 3% | |
| 0.25G | >999% | sugar | 5% | ||||
|
|
99% | total fat | 5% |
|
|||
|
|
5% | saturated fat | 5% |
|
|||
| 0G | 5% | monounsaturated fat | 5% | 0G | |||
| 0.01G | >999% | polyunsaturated fat | 5% | 0G | |||
|
|
100% | sodium | 5% |
|
|||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | 622% |
|
1.3UG 0.2% | ||
| 7.7MG 10% |
|
5% | Vitamin C | 6% |
|
8.2MG 11% | |
| 8MG 1% |
|
5% | calcium | 21% |
|
9.7MG 1% | |
| 0.05MG 0.3% |
|
5% | iron | 5% |
|
0.05MG 0.3% | |
| 0.9MG 0.3% |
|
5% | magnesium | 44% |
|
1.3MG 0.4% | |
| 9.6MG 0.4% |
|
5% | potassium | 35% |
|
13MG 1% | |
| 0MG 0.3% |
|
5% | thiamin (Vit B1) | >999% |
|
0.01MG 1% | |
| 0MG 0.4% |
|
5% | riboflavin (Vit B2) | >999% |
|
0.01MG 1% | |
| 0.02MG 0.2% |
|
5% | niacin (Vit B3) | 149% |
|
0.05MG 0.4% | |
| 0.01MG 1% |
|
5% | Vitamin B6 | 5% |
|
0.01MG 1% | |
| 0.02MG 0.4% |
|
5% | pantothenic acid (Vit B5) | 50% |
|
0.03MG 1% | |
| 0.78UG 0.2% |
|
5% | folate (Vit B9) | 131% |
|
1.8UG 1% | |
| 0.02MG 0.1% |
|
5% | Vitamin E | 5% |
|
0.02MG 0.1% | |
| 0.09G 0.2% |
|
5% | protein | 5% |
|
0.09G 0.2% | |
| 0.51MG 0.1% |
|
>999% | choline | 5% |
|
||
| 0.01MG 1% |
|
5% | copper | 5% |
|
0.01MG 1% | |
| 0.72MG 0.1% |
|
5% | phosphorus | 81% |
|
1.3MG 0.2% | |
| 0.04UG 0.1% |
|
5% | selenium | 50% |
|
0.06UG 0.1% | |
| 0.02MG 0.2% |
|
5% | zinc | 5% |
|
0.02MG 0.2% | |
| 4.9G | 11% | Water | 5% | 4.4G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, manganese, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol, trans fat. |
|||||||
FAQ
Does lemon zest or orange zest contain more calories in 100 grams?Lemon zest has 50% less calories than orange zest - lemon zest has 47 calories in 100g and orange zest has 97 calories.
Does lemon zest or orange zest have more carbohydrates?
By weight, lemon zest has 40% fewer carbohydrates than orange zest - lemon zest has 16g of carbs for 100g and orange zest has 25g of carbohydrates.
Does lemon zest or orange zest contain more calcium?
Both lemon zest and orange zest are high in calcium. Orange zest has 20% more calcium than lemon zest - lemon zest has 134mg of calcium in 100 grams and orange zest has 161mg of calcium.