Kiwi vs. Orange Zest

Nutrition comparison of Kiwi and Orange Zest


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

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

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

  • Both kiwi and orange zest are high in Vitamin C, dietary fiber and potassium.
  • Orange zest has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Orange zest is an excellent source of calcium.
Detailed nutritional comparison of kiwi and orange zest 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: Kiwi (Kiwifruit, green, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Orange Zest src

Calories and Carbs

calories

Kiwi has 37% less calories than orange zest - kiwi has 61 calories per 100 grams and orange zest has 97 calories.

For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to orange zest for protein. Kiwi has a macronutrient ratio of 7:87:7 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Orange Zest
Protein 7% 6%
Carbohydrates 87% 94%
Fat 7% ~
Alcohol ~ ~

carbohydrates

Kiwi has 41% less carbohydrates than orange zest - kiwi has 14.7g of total carbs per 100 grams and orange zest has 25g of carbohydrates.

dietary fiber

Both kiwi and orange zest are high in dietary fiber. Orange zest has 253% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.

sugar

Orange zest has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and orange zest does not contain significant amounts.



Protein

protein

Kiwi and orange zest contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and orange zest has 1.5g of protein.

Fat

saturated fat

Both kiwi and orange zest are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.

Vitamins

Vitamin C

Both kiwi and orange zest are high in Vitamin C. Orange zest has 47% more Vitamin C than kiwi - kiwi has 92.7mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.

Vitamin A

Kiwi and orange zest contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.

Vitamin E

Kiwi and orange zest contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.

Vitamin K

Kiwi has more Vitamin K than orange zest - kiwi has 40.3ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.

The B Vitamins

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

Kiwi Orange Zest
Thiamin 0.027 MG 0.12 MG
Riboflavin 0.025 MG 0.09 MG
Niacin 0.341 MG 0.9 MG
Pantothenic acid 0.183 MG 0.49 MG
Vitamin B6 0.063 MG 0.176 MG
Folate 25 UG 30 UG

Minerals

calcium

Orange zest is an excellent source of calcium and it has 374% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and orange zest has 161mg of calcium.

iron

Orange zest has 158% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and orange zest has 0.8mg of iron.

potassium

Both kiwi and orange zest are high in potassium. Kiwi has 47% more potassium than orange zest - kiwi has 312mg of potassium per 100 grams and orange zest has 212mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Kiwi Orange Zest
alpha linoleic acid 0.042 G 0.011 G
Total 0.042 G 0.011 G

omega 6s

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

Kiwi Orange Zest
linoleic acid 0.246 G 0.029 G
Total 0.246 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: Kiwi (Kiwifruit, green, raw) and Orange Zest (Orange peel, raw) .

Kiwi g

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G Water G
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