Orange Zest vs. Raspberries

Nutrition comparison of Orange Zest and Raspberries


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

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

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

  • Both raspberries and orange zest are high in Vitamin C and dietary fiber.
  • Orange zest has more thiamin, riboflavin and Vitamin B6.
  • Orange zest is a great source of potassium.
  • Orange zest is an excellent source of calcium.
  • Raspberry has 52% less carbohydrates than orange zest.
Detailed nutritional comparison of orange zest and raspberries 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange Zest src
Image of Raspberries src

Calories and Carbs

calories

Raspberry has 46% less calories than orange zest - raspberry has 52 calories per 100 grams and orange zest has 97 calories.

For macronutrient ratios, orange zest is heavier in carbs, lighter in fat and similar to raspberries for protein. Orange zest has a macronutrient ratio of 6:93:2 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Zest Raspberries
Protein 6% 8%
Carbohydrates 93% 81%
Fat 2% 11%
Alcohol ~ ~

carbohydrates

Raspberry has 52% less carbohydrates than orange zest - raspberry has 11.9g of total carbs per 100 grams and orange zest has 25g of carbohydrates.

dietary fiber

Both raspberries and orange zest are high in dietary fiber. Orange zest has 63% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.

sugar

Orange zest has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and orange zest does not contain significant amounts.

Protein

protein

Raspberries and orange zest contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and orange zest has 1.5g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both raspberries and orange zest are high in Vitamin C. Orange zest has 419% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.

Vitamin A

Raspberries and orange zest contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and orange zest has 21ug of Vitamin A.

Vitamin E

Raspberries and orange zest contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.

Vitamin K

Raspberry has more Vitamin K than orange zest - raspberry has 7.8ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.

The B Vitamins

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

Orange Zest Raspberries
Thiamin 0.12 MG 0.032 MG
Riboflavin 0.09 MG 0.038 MG
Niacin 0.9 MG 0.598 MG
Pantothenic acid 0.49 MG 0.329 MG
Vitamin B6 0.176 MG 0.055 MG
Folate 30 UG 21 UG

Minerals

calcium

Orange zest is an excellent source of calcium and it has 544% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and orange zest has 161mg of calcium.

iron

Raspberries and orange zest contain similar amounts of iron - raspberry has 0.69mg 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 40% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and orange zest has 212mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Orange Zest Raspberries
alpha linoleic acid 0.011 G 0.126 G
Total 0.011 G 0.126 G

omega 6s

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

Orange Zest Raspberries
linoleic acid 0.029 G 0.249 G
Total 0.029 G 0.249 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 Raspberries .

Note: The specific food items compared are: Orange Zest (Orange peel, raw) and Raspberries (Raspberries, raw) .

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FAQ

Does raspberries or orange zest contain more calories in 100 grams?
Raspberry has 50% less calories than orange zest - raspberry has 52 calories in 100g and orange zest has 97 calories.

Does raspberries or orange zest have more carbohydrates?
By weight, raspberry has 50% fewer carbohydrates than orange zest - raspberry has 11.9g of carbs for 100g and orange zest has 25g of carbohydrates.

Does raspberries or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 540% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and orange zest has 161mg of calcium.