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Marmalade vs. Mango — In-Depth Nutrition Comparison

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How are marmalade and mango different?

  • Mango has more vitamin C, vitamin A, folate, vitamin B6, and vitamin E than marmalade.
  • Daily need coverage for vitamin C for mango is 35% higher.
  • Marmalade contains 3 times more calcium than mango. While marmalade contains 38mg of calcium, mango contains only 11mg.

Marmalade, orange and Mangos, raw are the varieties used in this article.

Infographic

Marmalade vs Mango 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%
Mango
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more CalciumCalcium +245.5%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +354.1%
Contains more CopperCopper +23.3%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +215%
~equal in Iron ~0.16mg
~equal in Selenium ~0.6µg

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%
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin CVitamin C +658.3%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +52%
Contains more Vitamin B3Vitamin B3 +1186.5%
Contains more Vitamin B5Vitamin B5 +1213.3%
Contains more Vitamin B6Vitamin B6 +526.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +377.8%
Contains more CholineCholine +153.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Mango
4
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more CarbsCarbs +342.6%
Contains more ProteinProtein +173.3%
Contains more FatsFats +∞%
Contains more WaterWater +151.4%
Contains more OtherOther +80%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Mango DV% diff.
Vitamin C 4.8mg 36.4mg 35%
Carbs 66.3g 14.98g 17%
Calories 246kcal 60kcal 9%
Folate 9µg 43µg 9%
Vitamin B6 0.019mg 0.119mg 8%
Vitamin A 3µg 54µg 6%
Vitamin E 0.06mg 0.9mg 6%
Fructose 4.68g 6%
Potassium 37mg 168mg 4%
Vitamin K 0µg 4.2µg 4%
Fiber 0.7g 1.6g 4%
Vitamin B5 0.015mg 0.197mg 4%
Vitamin B3 0.052mg 0.669mg 4%
Calcium 38mg 11mg 3%
Manganese 0.02mg 0.063mg 2%
Magnesium 2mg 10mg 2%
Vitamin B1 0.005mg 0.028mg 2%
Copper 0.09mg 0.111mg 2%
Sodium 56mg 1mg 2%
Fats 0g 0.38g 1%
Phosphorus 4mg 14mg 1%
Protein 0.3g 0.82g 1%
Vitamin B2 0.025mg 0.038mg 1%
Choline 3mg 7.6mg 1%
Net carbs 65.6g 13.38g N/A
Iron 0.15mg 0.16mg 0%
Sugar 60g 13.66g N/A
Zinc 0.04mg 0.09mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0g 0.092g 0%
Monounsaturated fat 0g 0.14g 0%
Polyunsaturated fat 0g 0.071g 0%
Tryptophan 0.003mg 0.013mg 0%
Threonine 0.005mg 0.031mg 0%
Isoleucine 0.008mg 0.029mg 0%
Leucine 0.007mg 0.05mg 0%
Lysine 0.015mg 0.066mg 0%
Methionine 0.006mg 0.008mg 0%
Phenylalanine 0.01mg 0.027mg 0%
Valine 0.013mg 0.042mg 0%
Histidine 0.006mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Mango
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
3%
Marmalade
21%
Mango
Minerals Daily Need Coverage Score
7%
Marmalade
9%
Mango

Comparison summary

Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.092g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 46.34g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 55mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.9)
Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango 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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.