Lemon juice vs. Orange Zest
Nutrition comparison of Lemon Juice 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 juice
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon juice and orange zest:
- Both lemon juice and orange zest are high in Vitamin C.
- Lemon juice has 72% less carbohydrates than orange zest.
- Lemon juice has signficantly less calories than orange zest.
- Orange zest has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Orange zest is a great source of potassium.
- Orange zest is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Lemon juice (Lemon juice, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon juice has signficantly less calories than orange zest - lemon juice has 22 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, lemon juice is similar to orange zest for protein, carbs and fat. Lemon juice has a macronutrient ratio of 8:92:0 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon juice | Orange Zest | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 92% | 94% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Lemon juice has 72% less carbohydrates than orange zest - lemon juice has 6.9g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Orange zest is an excellent source of dietary fiber and it has 34 times more dietary fiber than lemon juice - lemon juice has 0.3g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Orange zest has less sugar than lemon juice - lemon juice has 2.5g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Lemon juice and orange zest contain similar amounts of protein - lemon juice has 0.35g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both lemon juice and orange zest are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Both lemon juice and orange zest are high in Vitamin C. Orange zest has 251% more Vitamin C than lemon juice - lemon juice has 38.7mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Orange zest has more Vitamin A than lemon juice - orange zest has 21ug of Vitamin A per 100 grams and lemon juice does not contain significant amounts.
Vitamin E
Lemon juice and orange zest contain similar amounts of Vitamin E - lemon juice has 0.15mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
The B Vitamins
Orange zest has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both lemon juice and orange zest contain significant amounts of folate.
| Lemon juice | Orange Zest | |
|---|---|---|
| Thiamin | 0.024 MG | 0.12 MG |
| Riboflavin | 0.015 MG | 0.09 MG |
| Niacin | 0.091 MG | 0.9 MG |
| Pantothenic acid | 0.131 MG | 0.49 MG |
| Vitamin B6 | 0.046 MG | 0.176 MG |
| Folate | 20 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 25 times more calcium than lemon juice - lemon juice has 6mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Orange zest has 900% more iron than lemon juice - lemon juice has 0.08mg 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 106% more potassium than lemon juice - lemon juice has 103mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lemon juice and orange zest contain significant amounts of alpha linoleic acid (ALA).
| Lemon juice | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.011 G |
| Total | 0.009 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both lemon juice and orange zest contain small amounts of linoleic acid.
| Lemon juice | Orange Zest | |
|---|---|---|
| linoleic acid | 0.012 G | 0.029 G |
| Total | 0.012 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 juice (Lemon juice, raw) and Orange Zest (Orange peel, raw) .
Lemon juice g
()
|
Daily Values (%) |
Orange Zest g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lemon juice or orange zest contain more calories in 100 grams?Lemon juice has signficantly less calories than orange zest - lemon juice has 22 calories in 100g and orange zest has 97 calories.
Does lemon juice or orange zest have more carbohydrates?
By weight, lemon juice has 70% fewer carbohydrates than orange zest - lemon juice has 6.9g of carbs for 100g and orange zest has 25g of carbohydrates.
Does lemon juice or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 25 times more calcium than lemon juice - lemon juice has 6mg of calcium in 100 grams and orange zest has 161mg of calcium.