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Marmalade vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between marmalade and asparagus

  • Marmalade contains less vitamin K, iron, vitamin A, vitamin B1, copper, folate, vitamin B2, vitamin E, phosphorus, and manganese than asparagus.
  • Daily need coverage for vitamin K for asparagus is 35% higher.
  • Marmalade has a higher glycemic index than asparagus.

Food types used in this article are Marmalade, orange and Asparagus, raw.

Infographic

Marmalade vs Asparagus 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more CalciumCalcium +58.3%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +445.9%
Contains more IronIron +1326.7%
Contains more CopperCopper +110%
Contains more ZincZinc +1250%
Contains more PhosphorusPhosphorus +1200%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +690%
Contains more SeleniumSelenium +283.3%

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%
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +2760%
Contains more Vitamin B2Vitamin B2 +464%
Contains more Vitamin B3Vitamin B3 +1780.8%
Contains more Vitamin B5Vitamin B5 +1726.7%
Contains more Vitamin B6Vitamin B6 +378.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +477.8%
Contains more CholineCholine +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marmalade Asparagus DV% diff.
Vitamin K 0µg 41.6µg 35%
Iron 0.15mg 2.14mg 25%
Carbs 66.3g 3.88g 21%
Vitamin B1 0.005mg 0.143mg 12%
Folate 9µg 52µg 11%
Copper 0.09mg 0.189mg 11%
Calories 246kcal 20kcal 11%
Vitamin B2 0.025mg 0.141mg 9%
Vitamin E 0.06mg 1.13mg 7%
Phosphorus 4mg 52mg 7%
Vitamin B6 0.019mg 0.091mg 6%
Vitamin B3 0.052mg 0.978mg 6%
Fiber 0.7g 2.1g 6%
Manganese 0.02mg 0.158mg 6%
Vitamin B5 0.015mg 0.274mg 5%
Potassium 37mg 202mg 5%
Zinc 0.04mg 0.54mg 5%
Vitamin A 3µg 38µg 4%
Protein 0.3g 2.2g 4%
Selenium 0.6µg 2.3µg 3%
Magnesium 2mg 14mg 3%
Choline 3mg 16mg 2%
Sodium 56mg 2mg 2%
Vitamin C 4.8mg 5.6mg 1%
Calcium 38mg 24mg 1%
Fructose 1g 1%
Fats 0g 0.12g 0%
Net carbs 65.6g 1.78g N/A
Sugar 60g 1.88g N/A
Saturated fat 0g 0.04g 0%
Polyunsaturated fat 0g 0.05g 0%
Tryptophan 0.003mg 0.027mg 0%
Threonine 0.005mg 0.084mg 0%
Isoleucine 0.008mg 0.075mg 0%
Leucine 0.007mg 0.128mg 0%
Lysine 0.015mg 0.104mg 0%
Methionine 0.006mg 0.031mg 0%
Phenylalanine 0.01mg 0.075mg 0%
Valine 0.013mg 0.115mg 0%
Histidine 0.006mg 0.049mg 0%

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more CarbsCarbs +1608.8%
Contains more ProteinProtein +633.3%
Contains more FatsFats +∞%
Contains more WaterWater +180.8%
Contains more OtherOther +190%

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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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.