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Coconut oil vs. Marmalade — In-Depth Nutrition Comparison

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Significant differences between coconut oil and marmalade

  • Coconut oil has more monounsaturated fat and polyunsaturated fat; however, marmalade is richer in copper and vitamin C.
  • Coconut oil covers your daily saturated fat needs 412% more than marmalade.
  • Marmalade contains less saturated fat.
  • Marmalade has a higher glycemic index. The glycemic index of marmalade is 43, while the glycemic index of coconut oil is 0.

Specific food types used in this comparison are Oil, coconut and Marmalade, orange.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +200%
Contains more CopperCopper +∞%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Marmalade DV% diff.
Saturated fat 82.475g 0g 375%
Fats 99.06g 0g 152%
Calories 892kcal 246kcal 32%
Carbs 0g 66.3g 22%
Monounsaturated fat 6.332g 0g 16%
Polyunsaturated fat 1.702g 0g 11%
Copper 0mg 0.09mg 10%
Vitamin C 0mg 4.8mg 5%
Calcium 1mg 38mg 4%
Fiber 0g 0.7g 3%
Folate 0µg 9µg 2%
Sodium 0mg 56mg 2%
Vitamin B2 0mg 0.025mg 2%
Vitamin B6 0mg 0.019mg 1%
Potassium 0mg 37mg 1%
Phosphorus 0mg 4mg 1%
Manganese 0mg 0.02mg 1%
Selenium 0µg 0.6µg 1%
Iron 0.05mg 0.15mg 1%
Protein 0g 0.3g 1%
Vitamin K 0.6µg 0µg 1%
Net carbs 0g 65.6g N/A
Magnesium 0mg 2mg 0%
Sugar 0g 60g N/A
Zinc 0.02mg 0.04mg 0%
Vitamin E 0.11mg 0.06mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B1 0mg 0.005mg 0%
Vitamin B3 0mg 0.052mg 0%
Vitamin B5 0mg 0.015mg 0%
Trans fat 0.028g N/A
Choline 0.3mg 3mg 0%
Tryptophan 0mg 0.003mg 0%
Threonine 0mg 0.005mg 0%
Isoleucine 0mg 0.008mg 0%
Leucine 0mg 0.007mg 0%
Lysine 0mg 0.015mg 0%
Methionine 0mg 0.006mg 0%
Phenylalanine 0mg 0.01mg 0%
Valine 0mg 0.013mg 0%
Histidine 0mg 0.006mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more FatsFats +∞%
Contains more OtherOther +355%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +110566.7%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.