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Chocolate vs. Marmalade — In-Depth Nutrition Comparison

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A recap on the differences between chocolate and marmalade

  • Marmalade has less copper, iron, manganese, magnesium, phosphorus, fiber, zinc, potassium, and vitamin B12.
  • Chocolate covers your daily copper needs 104% more than marmalade.
  • The glycemic index of marmalade is higher.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Marmalade, orange.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +7200%
Contains more CalciumCalcium +47.4%
Contains more PotassiumPotassium +1410.8%
Contains more IronIron +5246.7%
Contains more CopperCopper +1042.2%
Contains more ZincZinc +4925%
Contains more PhosphorusPhosphorus +5050%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +6995%
Contains more SeleniumSelenium +400%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 +800%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +1294.2%
Contains more Vitamin B5Vitamin B5 +1880%
Contains more Vitamin B6Vitamin B6 +121.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +50%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Marmalade DV% diff.
Copper 1.028mg 0.09mg 104%
Iron 8.02mg 0.15mg 98%
Saturated fat 18.519g 0g 84%
Manganese 1.419mg 0.02mg 61%
Fats 31.28g 0g 48%
Magnesium 146mg 2mg 34%
Phosphorus 206mg 4mg 29%
Fiber 7g 0.7g 25%
Monounsaturated fat 9.54g 0g 24%
Zinc 2.01mg 0.04mg 18%
Calories 546kcal 246kcal 15%
Potassium 559mg 37mg 15%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 0.3g 9%
Polyunsaturated fat 1.092g 0g 7%
Vitamin K 8.1µg 0µg 7%
Vitamin B5 0.297mg 0.015mg 6%
Vitamin C 4.8mg 5%
Selenium 3µg 0.6µg 4%
Vitamin B3 0.725mg 0.052mg 4%
Vitamin E 0.54mg 0.06mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.025mg 0.005mg 2%
Vitamin B2 0.05mg 0.025mg 2%
Vitamin B6 0.042mg 0.019mg 2%
Calcium 56mg 38mg 2%
Folate 9µg 2%
Carbs 61.17g 66.3g 2%
Sodium 24mg 56mg 1%
Choline 3mg 1%
Net carbs 54.17g 65.6g N/A
Sugar 47.9g 60g N/A
Vitamin A 2µg 3µg 0%
Trans fat 0.112g N/A
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +1526.7%
Contains more FatsFats +∞%
Contains more OtherOther +750%
Contains more WaterWater +3322.7%
~equal in Carbs ~66.3g

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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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.