Lemon Zest vs. Raspberries

Nutrition comparison of Lemon Zest and Raspberries


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

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

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

  • Both lemon zest and raspberries are high in Vitamin C and dietary fiber.
  • Lemon zest has more riboflavin and Vitamin B6.
  • Lemon zest is an excellent source of calcium.
Detailed nutritional comparison of lemon zest and raspberries 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lemon Zest src
Image of Raspberries src

Calories and Carbs

calories

Lemon zest and raspberries contain similar amounts of calories - lemon zest has 47 calories per 100 grams and raspberry has 52 calories.

For macronutrient ratios, lemon zest is heavier in carbs, lighter in fat and similar to raspberries for protein. Lemon zest has a macronutrient ratio of 9:91:0 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lemon Zest Raspberries
Protein 9% 8%
Carbohydrates 91% 82%
Fat ~ 10%
Alcohol ~ ~

carbohydrates

Lemon zest and raspberries contain similar amounts of carbs - lemon zest has 16g of total carbs per 100 grams and raspberry has 11.9g of carbohydrates.

dietary fiber

Both lemon zest and raspberries are high in dietary fiber. Lemon zest has 63% more dietary fiber than raspberry - lemon zest has 10.6g of dietary fiber per 100 grams and raspberry has 6.5g of dietary fiber.

sugar

Lemon zest and raspberries contain similar amounts of sugar - lemon zest has 4.2g of sugar per 100 grams and raspberry has 4.4g of sugar.

Protein

protein

Lemon zest and raspberries contain similar amounts of protein - lemon zest has 1.5g of protein per 100 grams and raspberry has 1.2g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both lemon zest and raspberries are high in Vitamin C. Lemon zest has 392% more Vitamin C than raspberry - lemon zest has 129mg of Vitamin C per 100 grams and raspberry has 26.2mg of Vitamin C.

Vitamin A

Lemon zest and raspberries contain similar amounts of Vitamin A - lemon zest has 3ug of Vitamin A per 100 grams and raspberry has 2ug of Vitamin A.

Vitamin E

Lemon zest and raspberries contain similar amounts of Vitamin E - lemon zest has 0.25mg of Vitamin E per 100 grams and raspberry has 0.87mg of Vitamin E.

Vitamin K

Raspberry has more Vitamin K than lemon zest - raspberry has 7.8ug of Vitamin K per 100 grams and lemon zest does not contain significant amounts.

The B Vitamins

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

Lemon Zest Raspberries
Thiamin 0.06 MG 0.032 MG
Riboflavin 0.08 MG 0.038 MG
Niacin 0.4 MG 0.598 MG
Pantothenic acid 0.319 MG 0.329 MG
Vitamin B6 0.172 MG 0.055 MG
Folate 13 UG 21 UG

Minerals

calcium

Lemon zest is an excellent source of calcium and it has 436% more calcium than raspberry - lemon zest has 134mg of calcium per 100 grams and raspberry has 25mg of calcium.

iron

Lemon zest and raspberries contain similar amounts of iron - lemon zest has 0.8mg of iron per 100 grams and raspberry has 0.69mg of iron.

potassium

Lemon zest and raspberries contain similar amounts of potassium - lemon zest has 160mg of potassium per 100 grams and raspberry has 151mg 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 raspberries contain small amounts of beta-carotene and alpha-carotene.

Lemon Zest Raspberries
beta-carotene 7 UG 12 UG
alpha-carotene 1 UG 16 UG
lutein + zeaxanthin 18 UG 136 UG

Omega-3 and Omega-6

omega 3s

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

Lemon Zest Raspberries
alpha linoleic acid 0.026 G 0.126 G
Total 0.026 G 0.126 G

omega 6s

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

Lemon Zest Raspberries
linoleic acid 0.063 G 0.249 G
Total 0.063 G 0.249 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 Raspberries (Raspberries, raw) .

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FAQ

Does lemon zest or raspberries contain more calories in 100 grams?
Lemon zest and raspberries contain similar amounts of calories - lemon zest has 47 calories in 100g and raspberry has 52 calories.

Does lemon zest or raspberries have more carbohydrates?
By weight, lemon zest and raspberries contain similar amounts of carbs - lemon zest has 16g of carbs for 100g and raspberry has 11.9g of carbohydrates.

Does lemon zest or raspberries contain more calcium?
Lemon zest is a rich source of calcium and it has 440% more calcium than raspberry - lemon zest has 134mg of calcium in 100 grams and raspberry has 25mg of calcium.

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