Mango vs. Orange Zest

Nutrition comparison of Mango and Orange Zest


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

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

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

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


Image of Mango src
Image of Orange Zest src

Calories and Carbs

calories

Mango has 38% less calories than orange zest - orange zest has 97 calories per 100 grams and mango has 60 calories.

For macronutrient ratios, mango is lighter in carbs, heavier in fat and similar to orange zest for protein. Mango has a macronutrient ratio of 5:90:5 and for orange zest, 6:94:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mango Orange Zest
Protein 5% 6%
Carbohydrates 90% 94%
Fat 5% ~
Alcohol ~ ~

carbohydrates

Mango has 40% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and mango has 15g of carbohydrates.

dietary fiber

Orange zest is an excellent source of dietary fiber and it has 563% more dietary fiber than mango - orange zest has 10.6g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.

sugar

Orange zest has less sugar than mango - mango has 13.7g of sugar per 100 grams and orange zest does not contain significant amounts.

Protein

protein

Orange zest and mango contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and mango has 0.82g of protein.

Fat

saturated fat

Both orange zest and mango are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and mango has 0.09g of saturated fat.

Vitamins

Vitamin C

Both orange zest and mango are high in Vitamin C. Orange zest has 274% more Vitamin C than mango - orange zest has 136mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.

Vitamin A

Mango has 157% more Vitamin A than orange zest - orange zest has 21ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.

Vitamin E

Orange zest and mango contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.

Vitamin K

Mango and orange zest contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.

The B Vitamins

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

Mango Orange Zest
Thiamin 0.028 MG 0.12 MG
Riboflavin 0.038 MG 0.09 MG
Niacin 0.669 MG 0.9 MG
Pantothenic acid 0.197 MG 0.49 MG
Vitamin B6 0.119 MG 0.176 MG
Folate 43 UG 30 UG

Minerals

calcium

Orange zest is an excellent source of calcium and it has 13 times more calcium than mango - orange zest has 161mg of calcium per 100 grams and mango has 11mg of calcium.

iron

Orange zest has 400% more iron than mango - orange zest has 0.8mg of iron per 100 grams and mango has 0.16mg of iron.

potassium

Orange zest is a great source of potassium and it has 26% more potassium than mango - orange zest has 212mg of potassium per 100 grams and mango has 168mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Mango Orange Zest
alpha linoleic acid 0.051 G 0.011 G
Total 0.051 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, both mango and orange zest contain small amounts of linoleic acid.

Mango Orange Zest
linoleic acid 0.019 G 0.029 G
Total 0.019 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: Mango (Mangos, raw) and Orange Zest (Orange peel, raw) .

Mango 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 orange zest or mango contain more calories in 100 grams?
Mango has 40% less calories than orange zest - orange zest has 97 calories in 100g and mango has 60 calories.

Does orange zest or mango have more carbohydrates?
By weight, mango has 40% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and mango has 15g of carbohydrates.

Does orange zest or mango contain more calcium?
Orange zest is a rich source of calcium and it has 13 times more calcium than mango - orange zest has 161mg of calcium in 100 grams and mango has 11mg of calcium.

Compare Food