Orange Zest vs. Onion
Nutrition comparison of Orange Zest and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and onion:
- Onion has 59% less calories than orange zest.
- Onion has 63% less carbohydrates than orange zest.
- Orange zest has more thiamin, riboflavin, niacin and pantothenic acid.
- Orange zest is a great source of potassium.
- Orange zest is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion has 59% less calories than orange zest - orange zest has 97 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, orange zest is lighter in protein, heavier in carbs and similar to onion for fat. Orange zest has a macronutrient ratio of 6:94:0 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Onion | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 94% | 87% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 63% less carbohydrates than orange zest - orange zest has 25g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Orange zest is an excellent source of dietary fiber and it has 524% more dietary fiber than onion - orange zest has 10.6g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Orange zest has less sugar than onion - onion has 4.2g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Orange zest and onion contain similar amounts of protein - orange zest has 1.5g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both orange zest and onion are low in saturated fat - orange zest has 0.02g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has 17 times more Vitamin C than onion - orange zest has 136mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Orange zest has more Vitamin A than onion - orange zest has 21ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Orange zest and onion contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Onion and orange zest contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Orange zest has more thiamin, riboflavin, niacin and pantothenic acid. Both orange zest and onion contain significant amounts of Vitamin B6 and folate.
| Orange Zest | Onion | |
|---|---|---|
| Thiamin | 0.12 MG | 0.046 MG |
| Riboflavin | 0.09 MG | 0.027 MG |
| Niacin | 0.9 MG | 0.116 MG |
| Pantothenic acid | 0.49 MG | 0.123 MG |
| Vitamin B6 | 0.176 MG | 0.12 MG |
| Folate | 30 UG | 19 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 600% more calcium than onion - orange zest has 161mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Orange zest has 281% more iron than onion - orange zest has 0.8mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Orange zest is a great source of potassium and it has 45% more potassium than onion - orange zest has 212mg of potassium per 100 grams and onion has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange zest has more alpha linoleic acid (ALA) than onion per 100 grams.
| Orange Zest | Onion | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.004 G |
| Total | 0.011 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both orange zest and onion contain small amounts of linoleic acid.
| Orange Zest | Onion | |
|---|---|---|
| linoleic acid | 0.029 G | 0.013 G |
| Total | 0.029 G | 0.013 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 Onion (Onions, raw) .
Orange Zest 6g
(
tbsp
)
|
Daily Values (%) |
Onion 160g
(
cup, chopped
)
|
|||||
|---|---|---|---|---|---|---|---|
| 5.8KCAL 0.3% |
|
5% | calories | >999% |
|
64KCAL 3% | |
| 1.5G 1% |
|
5% | carbohydrates | 900% |
|
15G 6% | |
| 0.64G 3% |
|
5% | dietary fiber | 322% |
|
2.7G 11% | |
| 5% | sugar | >999% | 6.8G | ||||
|
|
5% | total fat | >999% |
|
0.16G 0.3% | ||
|
|
5% | saturated fat | >999% |
|
0.07G 0.4% | ||
| 0G | 5% | monounsaturated fat | >999% | 0.02G | |||
| 0G | 5% | polyunsaturated fat | >999% | 0.03G | |||
|
|
5% | sodium | >999% |
|
6.4MG 0.4% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 1.3UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
| 8.2MG 11% |
|
5% | Vitamin C | 46% |
|
12MG 16% | |
| 9.7MG 1% |
|
5% | calcium | 281% |
|
37MG 4% | |
| 0.05MG 0.3% |
|
5% | iron | 579% |
|
0.34MG 2% | |
| 1.3MG 0.4% |
|
5% | magnesium | >999% |
|
16MG 5% | |
| 13MG 1% |
|
5% | potassium | >999% |
|
234MG 10% | |
| 0.01MG 1% |
|
5% | thiamin (Vit B1) | 594% |
|
0.07MG 7% | |
| 0.01MG 1% |
|
5% | riboflavin (Vit B2) | 297% |
|
0.04MG 4% | |
| 0.05MG 0.4% |
|
5% | niacin (Vit B3) | 279% |
|
0.19MG 1% | |
| 0.01MG 1% |
|
5% | Vitamin B6 | >999% |
|
0.19MG 15% | |
| 0.03MG 1% |
|
5% | pantothenic acid (Vit B5) | 565% |
|
0.2MG 4% | |
| 1.8UG 1% |
|
5% | folate (Vit B9) | >999% |
|
30UG 8% | |
| 0.02MG 0.1% |
|
5% | Vitamin E | 50% |
|
0.03MG 0.2% | |
|
|
5% | Vitamin K | >999% |
|
0.64UG 1% | ||
| 0.09G 0.2% |
|
5% | protein | >999% |
|
1.8G 4% | |
|
|
5% | choline | >999% |
|
9.8MG 2% | ||
| 0.01MG 1% |
|
5% | copper | 495% |
|
0.06MG 5% | |
|
|
5% | fluoride | >999% |
|
1.8UG 0.1% | ||
|
|
5% | manganese | >999% |
|
0.21MG 12% | ||
| 1.3MG 0.2% |
|
5% | phosphorus | >999% |
|
46MG 7% | |
| 0.06UG 0.1% |
|
5% | selenium | >999% |
|
0.8UG 2% | |
| 0.02MG 0.2% |
|
5% | zinc | >999% |
|
0.27MG 3% | |
| 4.4G | 5% | Water | >999% | 143G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does orange zest or onion contain more calories in 100 grams?Onion has 60% less calories than orange zest - orange zest has 97 calories in 100g and onion has 40 calories.
Does orange zest or onion have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than orange zest - orange zest has 25g of carbs for 100g and onion has 9.3g of carbohydrates.
Does orange zest or onion contain more calcium?
Orange zest is a rich source of calcium and it has 600% more calcium than onion - orange zest has 161mg of calcium in 100 grams and onion has 23mg of calcium.