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  6. Dried fruit vs. Marmalade

Dried fruit vs. Marmalade — In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Marmalade

  • Marmalade has less Potassium, Iron, Vitamin E , Copper, Fiber, Vitamin A RAE, Vitamin B3, Vitamin B5, Phosphorus, and Vitamin B6.
  • Dried fruit covers your daily Potassium needs 33% more than Marmalade.
  • Marmalade contains 72 times less Vitamin E than Dried fruit. Dried fruit contains 4.33mg of Vitamin E , while Marmalade contains 0.06mg.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Marmalade, orange.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +1500%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +3040.5%
Contains more IronIron +1673.3%
Contains more CopperCopper +281.1%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +1675%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +1075%
Contains more SeleniumSelenium +266.7%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +5712.9%
Contains more Vitamin E Vitamin E +7116.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +196%
Contains more Vitamin B3Vitamin B3 +4878.8%
Contains more Vitamin B5Vitamin B5 +3340%
Contains more Vitamin B6Vitamin B6 +652.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +363.3%
Contains more Vitamin CVitamin C +380%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +1030%
Contains more FatsFats +∞%
Contains more OtherOther +1185%
~equal in Carbs ~66.3g
~equal in Water ~33.2g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Marmalade
Lower in Saturated Fat ok
Lower in Sugar 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 Dried fruit Marmalade Opinion
Calories 241kcal 246kcal Marmalade
Protein 3.39g 0.3g Dried fruit
Fats 0.51g 0g Dried fruit
Vitamin C 1mg 4.8mg Marmalade
Net carbs 55.34g 65.6g Marmalade
Carbs 62.64g 66.3g Marmalade
Magnesium 32mg 2mg Dried fruit
Calcium 55mg 38mg Dried fruit
Potassium 1162mg 37mg Dried fruit
Iron 2.66mg 0.15mg Dried fruit
Sugar 53.44g 60g Dried fruit
Fiber 7.3g 0.7g Dried fruit
Copper 0.343mg 0.09mg Dried fruit
Zinc 0.39mg 0.04mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 4mg Dried fruit
Sodium 10mg 56mg Dried fruit
Vitamin A 3604IU 62IU Dried fruit
Vitamin A RAE 180µg 3µg Dried fruit
Vitamin E 4.33mg 0.06mg Dried fruit
Manganese 0.235mg 0.02mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.005mg Dried fruit
Vitamin B2 0.074mg 0.025mg Dried fruit
Vitamin B3 2.589mg 0.052mg Dried fruit
Vitamin B5 0.516mg 0.015mg Dried fruit
Vitamin B6 0.143mg 0.019mg Dried fruit
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 9µg Dried fruit
Choline 13.9mg 3mg Dried fruit
Saturated Fat 0.017g 0g Marmalade
Monounsaturated Fat 0.074g 0g Dried fruit
Polyunsaturated fat 0.074g 0g Dried fruit
Tryptophan 0.016mg 0.003mg Dried fruit
Threonine 0.073mg 0.005mg Dried fruit
Isoleucine 0.063mg 0.008mg Dried fruit
Leucine 0.105mg 0.007mg Dried fruit
Lysine 0.083mg 0.015mg Dried fruit
Methionine 0.015mg 0.006mg Dried fruit
Phenylalanine 0.062mg 0.01mg Dried fruit
Valine 0.078mg 0.013mg Dried fruit
Histidine 0.047mg 0.006mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
3%
Marmalade
Minerals Daily Need Coverage Score
44%
Dried fruit
7%
Marmalade

Comparison summary

Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 6.56g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 12)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.2)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.