Wheat Flour vs. Orange Zest
Nutrition comparison of Wheat Flour and Orange Zest
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
orange zest
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and orange zest:
- Both wheat flour and orange zest are high in dietary fiber.
- Orange zest is a great source of potassium.
- Orange zest is an excellent source of Vitamin C and calcium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, orange zest contains more Vitamin B6.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Orange Zest (Orange peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and orange zest has 73% less calories than wheat flour - wheat flour has 361 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and similar to orange zest for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for orange zest, 6:93:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Orange Zest | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 82% | 93% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and orange zest has 66% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Both wheat flour and orange zest are high in dietary fiber. Orange zest has 342% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
sugar
Wheat flour and orange zest contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and orange zest does not contain significant amounts.
Protein
protein
Wheat flour is a great source of protein and it has 699% more protein than orange zest - wheat flour has 12g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both wheat flour and orange zest are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and orange zest has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange zest is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - orange zest has 136mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Orange zest has more Vitamin A than wheat flour - orange zest has 21ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and orange zest contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and orange zest has 0.25mg of Vitamin E.
Vitamin K
Wheat flour and orange zest contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and orange zest does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, orange zest contains more Vitamin B6. Both wheat flour and orange zest contain significant amounts of pantothenic acid.
| Wheat Flour | Orange Zest | |
|---|---|---|
| Thiamin | 0.812 MG | 0.12 MG |
| Riboflavin | 0.512 MG | 0.09 MG |
| Niacin | 7.554 MG | 0.9 MG |
| Pantothenic acid | 0.438 MG | 0.49 MG |
| Vitamin B6 | 0.037 MG | 0.176 MG |
| Folate | 183 UG | 30 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 973% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 451% more iron than orange zest - wheat flour has 4.4mg 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 112% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Wheat Flour | Orange Zest | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.011 G |
| Total | 0.043 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than orange zest per 100 grams.
| Wheat Flour | Orange Zest | |
|---|---|---|
| linoleic acid | 0.685 G | 0.029 G |
| Total | 0.685 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 Wheat Flour or Orange Zest .
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Orange Zest (Orange peel, raw) .
Wheat Flour 100g
(
100 g
)
|
Daily Values (%) |
Orange Zest 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 361KCAL 18% |
|
272% | calories | 5% |
|
97KCAL 5% | |
| 73G 29% |
|
192% | carbohydrates | 5% |
|
25G 10% | |
| 2.4G 10% |
|
5% | dietary fiber | 358% |
|
11G 42% | |
| 0.31G | >999% | sugar | 5% | ||||
| 1.7G 3% |
|
750% | total fat | 5% |
|
0.2G 0.3% | |
| 0.24G 1% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 0.14G | 249% | monounsaturated fat | 5% | 0.04G | |||
| 0.73G | >999% | polyunsaturated fat | 5% | 0.04G | |||
| 2MG 0.1% |
|
5% | sodium | 50% |
|
3MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
21UG 3% | ||
|
|
5% | Vitamin C | >999% |
|
136MG 181% | ||
| 15MG 2% |
|
5% | calcium | 973% |
|
161MG 16% | |
| 4.4MG 25% |
|
450% | iron | 5% |
|
0.8MG 4% | |
| 25MG 8% |
|
14% | magnesium | 5% |
|
22MG 7% | |
| 100MG 4% |
|
5% | potassium | 112% |
|
212MG 9% | |
| 0.81MG 74% |
|
575% | thiamin (Vit B1) | 5% |
|
0.12MG 11% | |
| 0.51MG 47% |
|
466% | riboflavin (Vit B2) | 5% |
|
0.09MG 8% | |
| 7.6MG 54% |
|
744% | niacin (Vit B3) | 5% |
|
0.9MG 6% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | 349% |
|
0.18MG 14% | |
| 0.44MG 9% |
|
5% | pantothenic acid (Vit B5) | 11% |
|
0.49MG 10% | |
| 183UG 46% |
|
510% | folate (Vit B9) | 5% |
|
30UG 8% | |
| 0.4MG 3% |
|
60% | Vitamin E | 5% |
|
0.25MG 2% | |
| 0.3UG 0.3% |
|
>999% | Vitamin K | 5% |
|
||
| 12G 24% |
|
700% | protein | 5% |
|
1.5G 3% | |
| 10MG 2% |
|
>999% | choline | 5% |
|
||
| 0.18MG 15% |
|
100% | copper | 5% |
|
0.09MG 8% | |
| 0.79MG 44% |
|
>999% | manganese | 5% |
|
||
| 97MG 14% |
|
362% | phosphorus | 5% |
|
21MG 3% | |
| 40UG 72% |
|
>999% | selenium | 5% |
|
1UG 2% | |
| 0.85MG 11% |
|
240% | zinc | 5% |
|
0.25MG 3% | |
| 13G | 5% | Water | 462% | 73G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does wheat flour or orange zest contain more calories in 100 grams?Wheat flour is high in calories and orange zest has 70% less calories than wheat flour - wheat flour has 361 calories in 100g and orange zest has 97 calories.
Does wheat flour or orange zest have more carbohydrates?
By weight, wheat flour is high in carbohydrates and orange zest has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and orange zest has 25g of carbohydrates.
Does wheat flour or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 970% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and orange zest has 161mg of calcium.
Does wheat flour or orange zest contain more iron?
Wheat flour is an abundant source of iron and it has 450% more iron than orange zest - wheat flour has 4.4mg of iron in 100 grams and orange zest has 0.8mg of iron.