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Raisin vs. Marmalade — In-Depth Nutrition Comparison

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Differences between Raisin and Marmalade

  • Marmalade contains less Copper, Iron, Potassium, Phosphorus, Manganese, Fiber, Vitamin B6, Vitamin B1, Vitamin B2, and Magnesium than Raisin.
  • Raisin's daily need coverage for Copper is 25% higher.
  • Marmalade contains 25 times less Phosphorus than Raisin. Raisin contains 101mg of Phosphorus, while Marmalade contains 4mg.

The food types used in this comparison are Raisins, seedless and Marmalade, orange.

Infographic

Raisin vs Marmalade infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +31.6%
Contains more Iron +1153.3%
Contains more Magnesium +1500%
Contains more Phosphorus +2425%
Contains more Potassium +1924.3%
Contains less Sodium -80.4%
Contains more Zinc +450%
Contains more Copper +253.3%
Contains more Manganese +1395%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Contains more Calcium +31.6%
Contains more Iron +1153.3%
Contains more Magnesium +1500%
Contains more Phosphorus +2425%
Contains more Potassium +1924.3%
Contains less Sodium -80.4%
Contains more Zinc +450%
Contains more Copper +253.3%
Contains more Manganese +1395%
Equal in Selenium - 0.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
7
:
Contains more Vitamin E +100%
Contains more Vitamin B1 +2020%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +1373.1%
Contains more Vitamin B5 +533.3%
Contains more Vitamin B6 +815.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +108.7%
Contains more Folate +80%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
Contains more Vitamin E +100%
Contains more Vitamin B1 +2020%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +1373.1%
Contains more Vitamin B5 +533.3%
Contains more Vitamin B6 +815.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +108.7%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +923.3%
Contains more Fats +∞%
Contains more Carbs +19.4%
Contains more Other +830%
Contains more Water +115.2%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more Protein +923.3%
Contains more Fats +∞%
Contains more Carbs +19.4%
Contains more Other +830%
Contains more Water +115.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Marmalade
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raisin Marmalade Opinion
Net carbs 75.48g 65.6g Raisin
Protein 3.07g 0.3g Raisin
Fats 0.46g 0g Raisin
Carbs 79.18g 66.3g Raisin
Calories 299kcal 246kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 60g Raisin
Fiber 3.7g 0.7g Raisin
Calcium 50mg 38mg Raisin
Iron 1.88mg 0.15mg Raisin
Magnesium 32mg 2mg Raisin
Phosphorus 101mg 4mg Raisin
Potassium 749mg 37mg Raisin
Sodium 11mg 56mg Raisin
Zinc 0.22mg 0.04mg Raisin
Copper 0.318mg 0.09mg Raisin
Manganese 0.299mg 0.02mg Raisin
Selenium 0.6µg 0.6µg
Vitamin A 0IU 62IU Marmalade
Vitamin A RAE 0µg 3µg Marmalade
Vitamin E 0.12mg 0.06mg Raisin
Vitamin C 2.3mg 4.8mg Marmalade
Vitamin B1 0.106mg 0.005mg Raisin
Vitamin B2 0.125mg 0.025mg Raisin
Vitamin B3 0.766mg 0.052mg Raisin
Vitamin B5 0.095mg 0.015mg Raisin
Vitamin B6 0.174mg 0.019mg Raisin
Folate 5µg 9µg Marmalade
Vitamin K 3.5µg 0µg Raisin
Tryptophan 0.05mg 0.003mg Raisin
Threonine 0.077mg 0.005mg Raisin
Isoleucine 0.057mg 0.008mg Raisin
Leucine 0.096mg 0.007mg Raisin
Lysine 0.084mg 0.015mg Raisin
Methionine 0.021mg 0.006mg Raisin
Phenylalanine 0.065mg 0.01mg Raisin
Valine 0.083mg 0.013mg Raisin
Histidine 0.072mg 0.006mg Raisin
Saturated Fat 0.058g 0g Marmalade
Monounsaturated Fat 0.051g 0g Raisin
Polyunsaturated fat 0.037g 0g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Marmalade
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Raisin
3%
Marmalade
Minerals Daily Need Coverage Score
37%
Raisin
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Raisin
Raisin is lower in Sugar (difference - 0.81g)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 45mg)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.2)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.