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Marmalade vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between marmalade and pistachios

  • Marmalade contains less copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, potassium, and magnesium than pistachios.
  • Daily need coverage for copper for pistachios is 134% higher.
  • Marmalade has a higher glycemic index than pistachios.

Food types used in this article are Marmalade, orange and Nuts, pistachio nuts, raw.

Infographic

Marmalade vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +5950%
Contains more CalciumCalcium +176.3%
Contains more PotassiumPotassium +2670.3%
Contains more IronIron +2513.3%
Contains more CopperCopper +1344.4%
Contains more ZincZinc +5400%
Contains more PhosphorusPhosphorus +12150%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +5900%
Contains more SeleniumSelenium +1066.7%

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 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% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +4666.7%
Contains more Vitamin B1Vitamin B1 +17300%
Contains more Vitamin B2Vitamin B2 +540%
Contains more Vitamin B3Vitamin B3 +2400%
Contains more Vitamin B5Vitamin B5 +3366.7%
Contains more Vitamin B6Vitamin B6 +8847.4%
Contains more FolateFolate +466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +144%
Contains more WaterWater +659.7%
Contains more ProteinProtein +6620%
Contains more FatsFats +∞%
Contains more OtherOther +1390%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Pistachio DV% diff.
Copper 0.09mg 1.3mg 134%
Vitamin B6 0.019mg 1.7mg 129%
Polyunsaturated fat 0g 14.38g 96%
Vitamin B1 0.005mg 0.87mg 72%
Fats 0g 45.32g 70%
Phosphorus 4mg 490mg 69%
Monounsaturated fat 0g 23.257g 58%
Manganese 0.02mg 1.2mg 51%
Iron 0.15mg 3.92mg 47%
Protein 0.3g 20.16g 40%
Fiber 0.7g 10.6g 40%
Potassium 37mg 1025mg 29%
Magnesium 2mg 121mg 28%
Saturated fat 0g 5.907g 27%
Zinc 0.04mg 2.2mg 20%
Vitamin E 0.06mg 2.86mg 19%
Calories 246kcal 560kcal 16%
Carbs 66.3g 27.17g 13%
Selenium 0.6µg 7µg 12%
Folate 9µg 51µg 11%
Vitamin B2 0.025mg 0.16mg 10%
Vitamin B5 0.015mg 0.52mg 10%
Vitamin B3 0.052mg 1.3mg 8%
Calcium 38mg 105mg 7%
Vitamin A 3µg 26µg 3%
Sodium 56mg 1mg 2%
Starch 1.67g 1%
Vitamin C 4.8mg 5.6mg 1%
Choline 3mg 1%
Net carbs 65.6g 16.57g N/A
Sugar 60g 7.66g N/A
Tryptophan 0.003mg 0.251mg 0%
Threonine 0.005mg 0.684mg 0%
Isoleucine 0.008mg 0.917mg 0%
Leucine 0.007mg 1.604mg 0%
Lysine 0.015mg 1.138mg 0%
Methionine 0.006mg 0.36mg 0%
Phenylalanine 0.01mg 1.092mg 0%
Valine 0.013mg 1.249mg 0%
Histidine 0.006mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
7%
Marmalade
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 52.34g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 5.907g)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $0.4)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.