Orange Zest vs. Peanut Butter

Nutrition comparison of Orange Zest and Peanut Butter


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

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

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

  • Both orange zest and peanut butter are high in calcium, dietary fiber and potassium.
  • Orange zest is an excellent source of Vitamin C.
  • Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut butter has signficantly more Vitamin E than orange zest.
  • Peanut butter is an excellent source of protein.
Detailed nutritional comparison of orange zest and peanut butter 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: Orange Zest (Orange peel, raw) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Orange Zest src
Image of Peanut Butter src

Calories and Carbs

calories

Peanut butter is high in calories and orange zest has 84% less calories than peanut butter - orange zest has 97 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, orange zest is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Orange zest has a macronutrient ratio of 6:93:2 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Zest Peanut Butter
Protein 6% 15%
Carbohydrates 93% 14%
Fat 2% 71%
Alcohol ~ ~

carbohydrates

Orange zest and peanut butter contain similar amounts of carbs - orange zest has 25g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both orange zest and peanut butter are high in dietary fiber. Orange zest has 33% more dietary fiber than peanut butter - orange zest has 10.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Orange zest has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and orange zest does not contain significant amounts.

Protein

protein

Peanut butter is an excellent source of protein and it has 15 times more protein than orange zest - orange zest has 1.5g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and orange zest has 100% less saturated fat than peanut butter - orange zest has 0.02g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin C

Orange zest is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - orange zest has 136mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.

Vitamin A

Orange zest has more Vitamin A than peanut butter - orange zest has 21ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than orange zest - orange zest has 0.25mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Peanut butter and orange zest contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.

The B Vitamins

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

Orange Zest Peanut Butter
Thiamin 0.12 MG 0.106 MG
Riboflavin 0.09 MG 0.111 MG
Niacin 0.9 MG 13.696 MG
Pantothenic acid 0.49 MG 1.118 MG
Vitamin B6 0.176 MG 0.418 MG
Folate 30 UG 92 UG

Minerals

calcium

Both orange zest and peanut butter are high in calcium. Orange zest has 258% more calcium than peanut butter - orange zest has 161mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Peanut butter has 138% more iron than orange zest - orange zest has 0.8mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both orange zest and peanut butter are high in potassium. Peanut butter has 251% more potassium than orange zest - orange zest has 212mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Orange Zest Peanut Butter
alpha linoleic acid 0.011 G 0.078 G
Total 0.011 G 0.078 G

omega 6s

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

Orange Zest Peanut Butter
linoleic acid 0.029 G 13.854 G
other omega 6 ~ 0.64 G
Total 0.029 G 14.494 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 Orange Zest or Peanut Butter .

Note: The specific food items compared are: Orange Zest (Orange peel, raw) and Peanut Butter (Peanut butter, chunk style, with salt) .

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FAQ

Does orange zest or peanut butter contain more calories in 100 grams?
Peanut butter is high in calories and orange zest has 80% less calories than peanut butter - orange zest has 97 calories in 100g and peanut butter has 589 calories.

Does orange zest or peanut butter have more carbohydrates?
By weight, orange zest and peanut butter contain similar amounts of carbs - orange zest has 25g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does orange zest or peanut butter contain more calcium?
Both orange zest and peanut butter are high in calcium. Orange zest has 260% more calcium than peanut butter - orange zest has 161mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does orange zest or peanut butter contain more potassium?
Both orange zest and peanut butter are high in potassium. Peanut butter has 250% more potassium than orange zest - orange zest has 212mg of potassium in 100 grams and peanut butter has 745mg of potassium.