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Dates vs. Marmalade — In-Depth Nutrition Comparison

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Significant differences between Dates and Marmalade

  • The amount of Fiber, Potassium, Copper, Vitamin B5, Vitamin B6, Iron, Manganese, Magnesium, Phosphorus, and Vitamin B3 in Dates are higher than in Marmalade.
  • Dates covers your daily Fiber needs 29% more than Marmalade.
  • Marmalade has 39 times less Vitamin B5 than Dates. Dates have 0.589mg of Vitamin B5, while Marmalade has 0.015mg.

Specific food types used in this comparison are Dates, deglet noor and Marmalade, orange.

Infographic

Dates 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.
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 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 +2050%
Contains more PotassiumPotassium +1673%
Contains more IronIron +580%
Contains more CopperCopper +128.9%
Contains more ZincZinc +625%
Contains more PhosphorusPhosphorus +1450%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1210%
Contains more SeleniumSelenium +400%
~equal in Calcium ~38mg

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.
Dates
8
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 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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% 3.7% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin B1Vitamin B1 +940%
Contains more Vitamin B2Vitamin B2 +164%
Contains more Vitamin B3Vitamin B3 +2350%
Contains more Vitamin B5Vitamin B5 +3826.7%
Contains more Vitamin B6Vitamin B6 +768.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.1%
Contains more CholineCholine +110%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +520%
Contains more Vitamin EVitamin E +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +716.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +13.2%
Contains more OtherOther +700%
Contains more WaterWater +61.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Marmalade Opinion
Calories 282kcal 246kcal Dates
Protein 2.45g 0.3g Dates
Fats 0.39g 0g Dates
Vitamin C 0.4mg 4.8mg Marmalade
Net carbs 67.03g 65.6g Dates
Carbs 75.03g 66.3g Dates
Magnesium 43mg 2mg Dates
Calcium 39mg 38mg Dates
Potassium 656mg 37mg Dates
Iron 1.02mg 0.15mg Dates
Sugar 63.35g 60g Marmalade
Fiber 8g 0.7g Dates
Copper 0.206mg 0.09mg Dates
Zinc 0.29mg 0.04mg Dates
Phosphorus 62mg 4mg Dates
Sodium 2mg 56mg Dates
Vitamin A 10IU 62IU Marmalade
Vitamin A 0µg 3µg Marmalade
Vitamin E 0.05mg 0.06mg Marmalade
Manganese 0.262mg 0.02mg Dates
Selenium 3µg 0.6µg Dates
Vitamin B1 0.052mg 0.005mg Dates
Vitamin B2 0.066mg 0.025mg Dates
Vitamin B3 1.274mg 0.052mg Dates
Vitamin B5 0.589mg 0.015mg Dates
Vitamin B6 0.165mg 0.019mg Dates
Vitamin K 2.7µg 0µg Dates
Folate 19µg 9µg Dates
Choline 6.3mg 3mg Dates
Saturated Fat 0.032g 0g Marmalade
Monounsaturated Fat 0.036g 0g Dates
Polyunsaturated fat 0.019g 0g Dates
Tryptophan 0.012mg 0.003mg Dates
Threonine 0.043mg 0.005mg Dates
Isoleucine 0.049mg 0.008mg Dates
Leucine 0.084mg 0.007mg Dates
Lysine 0.066mg 0.015mg Dates
Methionine 0.022mg 0.006mg Dates
Phenylalanine 0.05mg 0.01mg Dates
Valine 0.071mg 0.013mg Dates
Histidine 0.032mg 0.006mg Dates
Fructose 19.56g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
3%
Marmalade
Minerals Daily Need Coverage Score
29%
Dates
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Marmalade
Marmalade is lower in Sugar (difference - 3.35g)
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 1)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.2)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.