Lemon Zest vs. Orange

Nutrition comparison of Lemon Zest and Orange


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 (100g each) below using 2020 USDA and NIH data[1].

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

  • Both lemon zest and orange are high in Vitamin C, calcium and dietary fiber.
  • Lemon zest has 54% less sugar than orange.
  • Lemon zest has more Vitamin B6.
Detailed nutritional comparison of lemon zest and orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Lemon Zest src
Image of Orange src

Calories and Carbs

calories

Lemon zest and orange contain similar amounts of calories - lemon zest has 47 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, lemon zest is similar to orange for protein, carbs and fat. Lemon zest has a macronutrient ratio of 8:88:4 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lemon Zest Orange
Protein 8% 6%
Carbohydrates 88% 91%
Fat 4% 4%
Alcohol ~ ~

carbohydrates

Lemon zest and orange contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

dietary fiber

Both lemon zest and orange are high in dietary fiber. Lemon zest has 342% more dietary fiber than orange - lemon zest has 10.6g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.

sugar

Lemon zest has 54% less sugar than orange - lemon zest has 4.2g of sugar per 100 grams and orange has 9.1g of sugar.

Protein

protein

Lemon zest and orange contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both lemon zest and orange are high in Vitamin C. Lemon zest has 187% more Vitamin C than orange - lemon zest has 129mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Lemon zest and orange contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin E

Lemon zest and orange contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.

The B Vitamins

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

Lemon Zest Orange
Thiamin 0.06 MG 0.1 MG
Riboflavin 0.08 MG 0.04 MG
Niacin 0.4 MG 0.4 MG
Pantothenic acid 0.319 MG 0.25 MG
Vitamin B6 0.172 MG 0.051 MG
Folate 13 UG 17 UG

Minerals

calcium

Both lemon zest and orange are high in calcium. Lemon zest has 212% more calcium than orange - lemon zest has 134mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Lemon zest has 789% more iron than orange - lemon zest has 0.8mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Lemon zest and orange contain similar amounts of potassium - lemon zest has 160mg of potassium per 100 grams and orange has 169mg 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 orange contain small amounts of alpha-carotene.

Lemon Zest Orange
beta-carotene 7 UG 71 UG
alpha-carotene 1 UG 11 UG
lutein + zeaxanthin 18 UG 129 UG

Omega-3 and Omega-6

omega 3s

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

Lemon Zest Orange
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 per 100 grams.

Lemon Zest Orange
linoleic acid 0.063 G 0.031 G
Total 0.063 G 0.031 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 Orange .

Note: The specific food items compared are: Lemon Zest (Lemon peel, raw) and Orange (Oranges, raw, Florida) .

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FAQ

Does lemon zest or orange contain more calories in 100 grams?
Lemon zest and orange contain similar amounts of calories - lemon zest has 47 calories in 100g and orange has 46 calories.

Does lemon zest or orange have more carbohydrates?
By weight, lemon zest and orange contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and orange has 11.5g of carbohydrates.

Does lemon zest or orange contain more calcium?
Both lemon zest and orange are high in calcium. Lemon zest has 210% more calcium than orange - lemon zest has 134mg of calcium in 100 grams and orange has 43mg of calcium.