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Marmalade vs. Pilaf — In-Depth Nutrition Comparison

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A recap on differences between marmalade and pilaf

  • Marmalade has less selenium, folate, vitamin B1, vitamin B3, manganese, vitamin B6, iron, phosphorus, and vitamin B5.
  • Pilaf covers your daily selenium needs 58% more than marmalade.
  • Marmalade has less sodium.
  • The glycemic index of pilaf is higher.

Food varieties used in this article are Marmalade, orange and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Marmalade vs Pilaf 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%
Pilaf
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +118.4%
Contains more PotassiumPotassium +408.1%
Contains more IronIron +1526.7%
Contains more CopperCopper +84.4%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +3750%
Contains more ManganeseManganese +4310%
Contains more SeleniumSelenium +5300%

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%
Pilaf
10
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +11960%
Contains more Vitamin B2Vitamin B2 +248%
Contains more Vitamin B3Vitamin B3 +11682.7%
Contains more Vitamin B5Vitamin B5 +4666.7%
Contains more Vitamin B6Vitamin B6 +2005.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2255.6%
Contains more CholineCholine +483.3%
~equal in Vitamin D ~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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +312.9%
Contains more ProteinProtein +3373.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +15.1%
Contains more OtherOther +1830%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Pilaf DV% diff.
Selenium 0.6µg 32.4µg 58%
Sodium 56mg 1303mg 54%
Folate 9µg 212µg 51%
Vitamin B1 0.005mg 0.603mg 50%
Vitamin B3 0.052mg 6.127mg 38%
Manganese 0.02mg 0.882mg 37%
Starch 71.23g 29%
Vitamin B6 0.019mg 0.4mg 29%
Iron 0.15mg 2.44mg 29%
Phosphorus 4mg 154mg 21%
Protein 0.3g 10.42g 20%
Vitamin B5 0.015mg 0.715mg 14%
Zinc 0.04mg 1.01mg 9%
Copper 0.09mg 0.166mg 8%
Magnesium 2mg 32mg 7%
Calories 246kcal 359kcal 6%
Vitamin B2 0.025mg 0.087mg 5%
Calcium 38mg 83mg 5%
Potassium 37mg 188mg 4%
Polyunsaturated fat 0g 0.377g 3%
Choline 3mg 17.5mg 3%
Carbs 66.3g 76.31g 3%
Fiber 0.7g 1.2g 2%
Fats 0g 1.37g 2%
Saturated fat 0g 0.307g 1%
Vitamin C 4.8mg 4.1mg 1%
Vitamin B12 0µg 0.02µg 1%
Monounsaturated fat 0g 0.373g 1%
Net carbs 65.6g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 60g 1.53g N/A
Vitamin A 3µg 4µg 0%
Vitamin E 0.06mg 0.04mg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.003mg 0.086mg 0%
Threonine 0.005mg 0.221mg 0%
Isoleucine 0.008mg 0.279mg 0%
Leucine 0.007mg 0.523mg 0%
Lysine 0.015mg 0.189mg 0%
Methionine 0.006mg 0.145mg 0%
Phenylalanine 0.01mg 0.32mg 0%
Valine 0.013mg 0.374mg 0%
Histidine 0.006mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
7%
Marmalade
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 58.47g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 1247mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.307g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 17)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.