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Feta vs. Marmalade — In-Depth Nutrition Comparison

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Important differences between feta and marmalade

  • Marmalade has less vitamin B12, vitamin B2, phosphorus, calcium, vitamin B6, selenium, and zinc.
  • Feta's daily need coverage for saturated fat is 75% more.
  • Marmalade is lower in saturated fat.
  • Marmalade has a higher glycemic index than feta.

The food varieties used in the comparison are Cheese, feta and Marmalade, orange.

Infographic

Feta 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.
Feta
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +850%
Contains more CalciumCalcium +1197.4%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +333.3%
Contains more ZincZinc +7100%
Contains more PhosphorusPhosphorus +8325%
Contains more ManganeseManganese +40%
Contains more SeleniumSelenium +2400%
Contains more CopperCopper +181.3%
Contains less SodiumSodium -93.9%

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.
Feta
12
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin AVitamin A +4066.7%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2980%
Contains more Vitamin B2Vitamin B2 +3276%
Contains more Vitamin B3Vitamin B3 +1805.8%
Contains more Vitamin B5Vitamin B5 +6346.7%
Contains more Vitamin B6Vitamin B6 +2131.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +255.6%
Contains more CholineCholine +413.3%
Contains more Vitamin CVitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +4636.7%
Contains more FatsFats +∞%
Contains more WaterWater +66.3%
Contains more OtherOther +2500%
Contains more CarbsCarbs +1521%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Marmalade DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0g 68%
Vitamin B2 0.844mg 0.025mg 63%
Phosphorus 337mg 4mg 48%
Calcium 493mg 38mg 46%
Sodium 917mg 56mg 37%
Fats 21.28g 0g 33%
Vitamin B6 0.424mg 0.019mg 31%
Cholesterol 89mg 0mg 30%
Protein 14.21g 0.3g 28%
Zinc 2.88mg 0.04mg 26%
Selenium 15µg 0.6µg 26%
Carbs 4.09g 66.3g 21%
Vitamin B5 0.967mg 0.015mg 19%
Vitamin A 125µg 3µg 14%
Monounsaturated fat 4.623g 0g 12%
Vitamin B1 0.154mg 0.005mg 12%
Iron 0.65mg 0.15mg 6%
Folate 32µg 9µg 6%
Vitamin B3 0.991mg 0.052mg 6%
Copper 0.032mg 0.09mg 6%
Vitamin C 0mg 4.8mg 5%
Polyunsaturated fat 0.591g 0g 4%
Magnesium 19mg 2mg 4%
Fiber 0g 0.7g 3%
Choline 15.4mg 3mg 2%
Vitamin D 16IU 0IU 2%
Vitamin K 1.8µg 0µg 2%
Vitamin D 0.4µg 0µg 2%
Calories 264kcal 246kcal 1%
Vitamin E 0.18mg 0.06mg 1%
Potassium 62mg 37mg 1%
Net carbs 4.09g 65.6g N/A
Sugar 4.09g 60g N/A
Manganese 0.028mg 0.02mg 0%
Tryptophan 0.2mg 0.003mg 0%
Threonine 0.637mg 0.005mg 0%
Isoleucine 0.803mg 0.008mg 0%
Leucine 1.395mg 0.007mg 0%
Lysine 1.219mg 0.015mg 0%
Methionine 0.368mg 0.006mg 0%
Phenylalanine 0.675mg 0.01mg 0%
Valine 1.065mg 0.013mg 0%
Histidine 0.397mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
3%
Marmalade
Minerals Daily Need Coverage Score
63%
Feta
7%
Marmalade

Comparison summary

Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 861mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 14.946g)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $0.3)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 55.91g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.