Orange Zest vs. Raisins
Nutrition comparison of Orange Zest and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange zest
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange zest and raisins:
- Both raisins and orange zest are high in dietary fiber and potassium.
- Orange zest is an excellent source of Vitamin C and calcium.
- Raisin has more riboflavin, however, orange zest contains more pantothenic acid and folate.
- Raisin is a great source of iron.
USDA sources for nutritional information: Orange Zest (Orange peel, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and orange zest has 67% less calories than raisin - raisin has 296 calories per 100 grams and orange zest has 97 calories.
For macronutrient ratios, orange zest is similar to raisins for protein, carbs and fat. Orange zest has a macronutrient ratio of 6:94:0 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Zest | Raisins | |
|---|---|---|
| Protein | 6% | 3% |
| Carbohydrates | 94% | 95% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and orange zest has 68% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and orange zest has 25g of carbohydrates.
dietary fiber
Both raisins and orange zest are high in dietary fiber. Orange zest has 56% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and orange zest has 10.6g of dietary fiber.
Protein
protein
Raisins and orange zest contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and orange zest has 1.5g of protein.
Fat
saturated fat
Both raisins and orange zest are low in saturated fat - raisin has 0.18g 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 24 times more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and orange zest has 136mg of Vitamin C.
Vitamin A
Orange zest has more Vitamin A than raisin - orange zest has 21ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Orange zest and raisins contain similar amounts of Vitamin E - orange zest has 0.25mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, orange zest contains more pantothenic acid and folate. Both orange zest and raisins contain significant amounts of thiamin, niacin and Vitamin B6.
| Orange Zest | Raisins | |
|---|---|---|
| Thiamin | 0.12 MG | 0.112 MG |
| Riboflavin | 0.09 MG | 0.182 MG |
| Niacin | 0.9 MG | 1.114 MG |
| Pantothenic acid | 0.49 MG | 0.045 MG |
| Vitamin B6 | 0.176 MG | 0.188 MG |
| Folate | 30 UG | 3 UG |
Minerals
calcium
Orange zest is an excellent source of calcium and it has 475% more calcium than raisin - raisin has 28mg of calcium per 100 grams and orange zest has 161mg of calcium.
iron
Raisin is a great source of iron and it has 224% more iron than orange zest - raisin has 2.6mg of iron per 100 grams and orange zest has 0.8mg of iron.
potassium
Both raisins and orange zest are high in potassium. Raisin has 289% more potassium than orange zest - raisin has 825mg of potassium per 100 grams and orange zest has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than orange zest per 100 grams.
| Orange Zest | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.037 G |
| Total | 0.011 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than orange zest per 100 grams.
| Orange Zest | Raisins | |
|---|---|---|
| linoleic acid | 0.029 G | 0.122 G |
| Total | 0.029 G | 0.122 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 Raisins (Raisins, seeded) .
Orange Zest g
()
|
Daily Values (%) |
Raisins g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or orange zest contain more calories in 100 grams?Raisin is high in calories and orange zest has 70% less calories than raisin - raisin has 296 calories in 100g and orange zest has 97 calories.
Does raisins or orange zest have more carbohydrates?
By weight, raisin is high in carbohydrates and orange zest has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and orange zest has 25g of carbohydrates.
Does raisins or orange zest contain more calcium?
Orange zest is a rich source of calcium and it has 480% more calcium than raisin - raisin has 28mg of calcium in 100 grams and orange zest has 161mg of calcium.
Does raisins or orange zest contain more potassium?
Both raisins and orange zest are high in potassium. Raisin has 290% more potassium than orange zest - raisin has 825mg of potassium in 100 grams and orange zest has 212mg of potassium.