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  6. Marmalade vs. Orange

Marmalade vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between Marmalade and Orange

  • The amount of Vitamin C, Vitamin B1, Fiber, and Folate in Orange is higher than in Marmalade.
  • Orange covers your daily need of Vitamin C 54% more than Marmalade.
  • Marmalade contains 6 times more Sugar than Orange. While Marmalade contains 60g of Sugar, Orange contains only 9.35g.

These are the specific foods used in this comparison Marmalade, orange and Oranges, raw, all commercial varieties.

Infographic

Marmalade vs Orange 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.
Marmalade
Marmalade
3
:
7
Orange
Orange
Contains more Iron +50%
Contains more Copper +100%
Contains more Selenium +20%
Contains more Magnesium +400%
Contains more Phosphorus +250%
Contains more Potassium +389.2%
Contains less Sodium -100%
Contains more Zinc +75%
Contains more Manganese +25%
Equal in Calcium - 40
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +50%
Contains more Copper +100%
Contains more Selenium +20%
Contains more Magnesium +400%
Contains more Phosphorus +250%
Contains more Potassium +389.2%
Contains less Sodium -100%
Contains more Zinc +75%
Contains more Manganese +25%
Equal in Calcium - 40

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.
Marmalade
Marmalade
0
:
9
Orange
Orange
Contains more Vitamin A +262.9%
Contains more Vitamin E +200%
Contains more Vitamin C +1008.3%
Contains more Vitamin B1 +1640%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +442.3%
Contains more Vitamin B5 +1566.7%
Contains more Vitamin B6 +215.8%
Contains more Folate +233.3%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +262.9%
Contains more Vitamin E +200%
Contains more Vitamin C +1008.3%
Contains more Vitamin B1 +1640%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +442.3%
Contains more Vitamin B5 +1566.7%
Contains more Vitamin B6 +215.8%
Contains more Folate +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marmalade
Marmalade
1
:
4
Orange
Orange
Contains more Carbs +464.3%
Contains more Protein +213.3%
Contains more Fats +∞%
Contains more Water +161.3%
Contains more Other +120%
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Carbs +464.3%
Contains more Protein +213.3%
Contains more Fats +∞%
Contains more Water +161.3%
Contains more Other +120%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Orange Opinion
Net carbs 65.6g 9.35g Marmalade
Protein 0.3g 0.94g Orange
Fats 0g 0.12g Orange
Carbs 66.3g 11.75g Marmalade
Calories 246kcal 47kcal Marmalade
Sugar 60g 9.35g Orange
Fiber 0.7g 2.4g Orange
Calcium 38mg 40mg Orange
Iron 0.15mg 0.1mg Marmalade
Magnesium 2mg 10mg Orange
Phosphorus 4mg 14mg Orange
Potassium 37mg 181mg Orange
Sodium 56mg 0mg Orange
Zinc 0.04mg 0.07mg Orange
Copper 0.09mg 0.045mg Marmalade
Manganese 0.02mg 0.025mg Orange
Selenium 0.6µg 0.5µg Marmalade
Vitamin A 62IU 225IU Orange
Vitamin A RAE 3µg 11µg Orange
Vitamin E 0.06mg 0.18mg Orange
Vitamin C 4.8mg 53.2mg Orange
Vitamin B1 0.005mg 0.087mg Orange
Vitamin B2 0.025mg 0.04mg Orange
Vitamin B3 0.052mg 0.282mg Orange
Vitamin B5 0.015mg 0.25mg Orange
Vitamin B6 0.019mg 0.06mg Orange
Folate 9µg 30µg Orange
Tryptophan 0.003mg 0.009mg Orange
Threonine 0.005mg 0.015mg Orange
Isoleucine 0.008mg 0.025mg Orange
Leucine 0.007mg 0.023mg Orange
Lysine 0.015mg 0.047mg Orange
Methionine 0.006mg 0.02mg Orange
Phenylalanine 0.01mg 0.031mg Orange
Valine 0.013mg 0.04mg Orange
Histidine 0.006mg 0.018mg Orange
Saturated Fat 0g 0.015g Marmalade
Monounsaturated Fat 0g 0.023g Orange
Polyunsaturated fat 0g 0.025g Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Orange
Minerals Daily Need Coverage Score
7%
Marmalade
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 50.65g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 56mg)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.8)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.