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Marmalade vs. Passion fruit — In-Depth Nutrition Comparison

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The main differences between marmalade and passion fruit

  • Marmalade contains less fiber, vitamin C, vitamin A, iron, potassium, phosphorus, vitamin B3, vitamin B2, magnesium, and vitamin B6 than passion fruit.
  • Daily need coverage for fiber for passion fruit is 39% higher.
  • Marmalade has a higher glycemic index than passion fruit.

Food types used in this article are Marmalade, orange and Passion-fruit, (granadilla), purple, raw.

Infographic

Marmalade vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +216.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +1350%
Contains more PotassiumPotassium +840.5%
Contains more IronIron +966.7%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +1600%
Contains less SodiumSodium -50%
~equal in Copper ~0.086mg
~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%
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +2784.6%
Contains more Vitamin B6Vitamin B6 +426.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more CarbsCarbs +183.6%
Contains more ProteinProtein +633.3%
Contains more FatsFats +∞%
Contains more WaterWater +119.7%
Contains more OtherOther +295%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Passion fruit DV% diff.
Fiber 0.7g 10.4g 39%
Vitamin C 4.8mg 30mg 28%
Iron 0.15mg 1.6mg 18%
Carbs 66.3g 23.38g 14%
Potassium 37mg 348mg 9%
Phosphorus 4mg 68mg 9%
Vitamin B3 0.052mg 1.5mg 9%
Vitamin B2 0.025mg 0.13mg 8%
Calories 246kcal 97kcal 7%
Vitamin A 3µg 64µg 7%
Magnesium 2mg 29mg 6%
Vitamin B6 0.019mg 0.1mg 6%
Protein 0.3g 2.2g 4%
Polyunsaturated fat 0g 0.411g 3%
Calcium 38mg 12mg 3%
Manganese 0.02mg 1%
Vitamin K 0µg 0.7µg 1%
Zinc 0.04mg 0.1mg 1%
Sodium 56mg 28mg 1%
Choline 3mg 7.6mg 1%
Fats 0g 0.7g 1%
Folate 9µg 14µg 1%
Net carbs 65.6g 12.98g N/A
Sugar 60g 11.2g N/A
Copper 0.09mg 0.086mg 0%
Vitamin E 0.06mg 0.02mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0.005mg 0mg 0%
Vitamin B5 0.015mg 0%
Saturated fat 0g 0.059g 0%
Monounsaturated fat 0g 0.086g 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Passion fruit
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
17%
Passion fruit
Minerals Daily Need Coverage Score
7%
Marmalade
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 48.8g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 27)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.2)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.059g)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.