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Almond butter vs. Marmalade — In-Depth Nutrition Comparison

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How are almond butter and marmalade different?

  • Almond butter is higher than marmalade in vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, calcium, and zinc.
  • Almond butter covers your daily need for vitamin E, 161% more than marmalade.
  • Almond butter contains 140 times more magnesium than marmalade. Almond butter contains 279mg of magnesium, while marmalade contains 2mg.

Nuts, almond butter, plain, without salt added and Marmalade, orange types were used in this article.

Infographic

Almond butter vs Marmalade infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +13850%
Contains more CalciumCalcium +813.2%
Contains more PotassiumPotassium +1921.6%
Contains more IronIron +2226.7%
Contains more CopperCopper +937.8%
Contains more ZincZinc +8125%
Contains more PhosphorusPhosphorus +12600%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +10555%
Contains more SeleniumSelenium +300%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin EVitamin E +40250%
Contains more Vitamin B1Vitamin B1 +720%
Contains more Vitamin B2Vitamin B2 +3656%
Contains more Vitamin B3Vitamin B3 +5967.3%
Contains more Vitamin B5Vitamin B5 +2020%
Contains more Vitamin B6Vitamin B6 +442.1%
Contains more FolateFolate +488.9%
Contains more CholineCholine +1636.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +6886.7%
Contains more FatsFats +∞%
Contains more OtherOther +1440%
Contains more CarbsCarbs +252.3%
Contains more WaterWater +1924.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Marmalade DV% diff.
Vitamin E 24.21mg 0.06mg 161%
Copper 0.934mg 0.09mg 94%
Manganese 2.131mg 0.02mg 92%
Polyunsaturated fat 13.613g 0g 91%
Fats 55.5g 0g 85%
Monounsaturated fat 32.445g 0g 81%
Phosphorus 508mg 4mg 72%
Vitamin B2 0.939mg 0.025mg 70%
Magnesium 279mg 2mg 66%
Iron 3.49mg 0.15mg 42%
Protein 20.96g 0.3g 41%
Fiber 10.3g 0.7g 38%
Calcium 347mg 38mg 31%
Zinc 3.29mg 0.04mg 30%
Potassium 748mg 37mg 21%
Vitamin B3 3.155mg 0.052mg 19%
Saturated fat 4.152g 0g 19%
Calories 614kcal 246kcal 18%
Carbs 18.82g 66.3g 16%
Folate 53µg 9µg 11%
Choline 52.1mg 3mg 9%
Vitamin B5 0.318mg 0.015mg 6%
Vitamin B6 0.103mg 0.019mg 6%
Vitamin C 0mg 4.8mg 5%
Selenium 2.4µg 0.6µg 3%
Vitamin B1 0.041mg 0.005mg 3%
Sodium 7mg 56mg 2%
Net carbs 8.52g 65.6g N/A
Sugar 4.43g 60g N/A
Starch 0.08g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.159mg 0.003mg 0%
Threonine 0.555mg 0.005mg 0%
Isoleucine 0.813mg 0.008mg 0%
Leucine 1.483mg 0.007mg 0%
Lysine 0.612mg 0.015mg 0%
Methionine 0.122mg 0.006mg 0%
Phenylalanine 1.149mg 0.01mg 0%
Valine 0.937mg 0.013mg 0%
Histidine 0.55mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Marmalade
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
3%
Marmalade
Minerals Daily Need Coverage Score
141%
Almond butter
7%
Marmalade

Comparison summary

Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 4.152g)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $0.8)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 55.57g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.