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Marmalade vs. Cod — In-Depth Nutrition Comparison

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How are marmalade and cod different?

  • Cod is higher than marmalade in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, choline, potassium, and magnesium.
  • Cod covers your daily need for vitamin B5, 3060% more than marmalade.
  • Marmalade has a higher glycemic index (43) than cod (0).

Marmalade, orange and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Marmalade vs Cod 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +137.5%
Contains more CopperCopper +221.4%
Contains more ManganeseManganese +33.3%
Contains more MagnesiumMagnesium +1500%
Contains more PotassiumPotassium +1016.2%
Contains more IronIron +153.3%
Contains more ZincZinc +1025%
Contains more PhosphorusPhosphorus +4975%
Contains more SeleniumSelenium +5416.7%
~equal in Sodium ~54mg

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Cod
Cod
11
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% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +380%
Contains more FolateFolate +28.6%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1420%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +3867.3%
Contains more Vitamin B5Vitamin B5 +1019900%
Contains more Vitamin B6Vitamin B6 +1189.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +2073.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Cod
Cod
4
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +5836.7%
Contains more FatsFats +∞%
Contains more WaterWater +144.6%
Contains more OtherOther +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Cod DV% diff.
Vitamin B5 0.015mg 153mg 3060%
Selenium 0.6µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 0.3g 17.81g 35%
Phosphorus 4mg 203mg 28%
Carbs 66.3g 0g 22%
Vitamin B6 0.019mg 0.245mg 17%
Cholesterol 0mg 43mg 14%
Vitamin B3 0.052mg 2.063mg 13%
Choline 3mg 65.2mg 11%
Potassium 37mg 413mg 11%
Calories 246kcal 82kcal 8%
Copper 0.09mg 0.028mg 7%
Magnesium 2mg 32mg 7%
Vitamin B1 0.005mg 0.076mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Zinc 0.04mg 0.45mg 4%
Vitamin C 4.8mg 1mg 4%
Vitamin E 0.06mg 0.64mg 4%
Fiber 0.7g 0g 3%
Iron 0.15mg 0.38mg 3%
Vitamin B2 0.025mg 0.065mg 3%
Polyunsaturated fat 0g 0.231g 2%
Calcium 38mg 16mg 2%
Saturated fat 0g 0.131g 1%
Folate 9µg 7µg 1%
Fats 0g 0.67g 1%
Vitamin A 3µg 12µg 1%
Net carbs 65.6g 0g N/A
Sugar 60g 0g N/A
Sodium 56mg 54mg 0%
Manganese 0.02mg 0.015mg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0g 0.094g 0%
Tryptophan 0.003mg 0.199mg 0%
Threonine 0.005mg 0.781mg 0%
Isoleucine 0.008mg 0.821mg 0%
Leucine 0.007mg 1.447mg 0%
Lysine 0.015mg 1.635mg 0%
Methionine 0.006mg 0.527mg 0%
Phenylalanine 0.01mg 0.695mg 0%
Valine 0.013mg 0.917mg 0%
Histidine 0.006mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
3%
Marmalade
731%
Cod
Minerals Daily Need Coverage Score
7%
Marmalade
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.131g)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 60g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 43)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.9)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.