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.
Detailed nutritional comparison of lemon juice 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: Lemon juice (Lemon juice, raw) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lemon juice src
Image of Orange Zest src

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 lighter in carbs, heavier in fat and similar to orange zest for protein. Lemon juice has a macronutrient ratio of 5:89:6 and for orange zest, 6:93:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lemon juice Orange Zest
Protein 5% 6%
Carbohydrates 89% 93%
Fat 6% 2%
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 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 juice or Orange Zest .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.