Orange Zest vs. Kale

Nutrition comparison of Orange Zest and Kale


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

We compared the nutritional contents of orange zest versus kale (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Orange Zest source
Image of Kale source

Calories and Carbs

calories

Kale has less calories than orange zest - kale has 35kcal of calories per 100 grams and orange zest has 97kcal of calories.

dietary fiber

Both kale and orange zest are high in dietary fiber - kale has 4.1g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.

sugar

Kale and orange zest contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and orange zest does not contain significant amounts.

Protein

protein

Kale and orange zest contain similar amounts of protein - kale has 2.9g of protein per 100 grams and orange zest has 1.5g of protein.

Fat

saturated fat

Both kale and orange zest are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.

Vitamins

Vitamin C

Both kale and orange zest are high in Vitamin C - kale has 93.4mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.

Vitamin A

Kale is a excellent source of Vitamin A and it has more Vitamin A than orange zest - kale has 241ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.

Vitamin E

Kale and orange zest contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.

The B Vitamins

Kale has more riboflavin. Both orange zest and kale contain significant amounts of thiamin, niacin, pantothenic acid, vitamin b6 and folate.

Orange Zest Kale
Thiamin 0.12 MG 0.113 MG
Riboflavin 0.09 MG 0.347 MG
Niacin 0.9 MG 1.18 MG
Pantothenic acid 0.49 MG 0.37 MG
Vitamin B6 0.176 MG 0.147 MG
Folate 30 UG 62 UG

Minerals

calcium

Both kale and orange zest are high in calcium - kale has 254mg of calcium per 100 grams and orange zest has 161mg of calcium.

iron

Kale has more iron than orange zest - kale has 1.6mg of iron per 100 grams and orange zest has 0.8mg of iron.

potassium

Both kale and orange zest are high in potassium - kale has 348mg of potassium per 100 grams and orange zest has 212mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Orange Zest Kale
alpha linoleic acid 0.011 G 0.378 G
Total 0.011 G 0.378 G

omega 6s

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

Orange Zest Kale
linoleic acid 0.029 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.029 G 0.294 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: Orange Zest (Orange peel, raw) and Kale (Kale, raw) .

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Orange Zest
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