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  6. Marmalade vs. Prunes

Marmalade vs. Prunes — In-Depth Nutrition Comparison

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The main differences between Marmalade and Prunes

  • Marmalade contains less Vitamin K, Fiber, Copper, Potassium, Vitamin B6, Vitamin B2, Manganese, Vitamin B3, Iron, and Phosphorus than Prunes.
  • Daily need coverage for Vitamin K from Prunes is 50% higher.

Food types used in this article are Marmalade, orange and Plums, dried (prunes), uncooked.

Infographic

Marmalade vs Prunes 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
1
:
9
Prunes
Prunes
Contains more Selenium +100%
Contains more Calcium +13.2%
Contains more Iron +520%
Contains more Magnesium +1950%
Contains more Phosphorus +1625%
Contains more Potassium +1878.4%
Contains less Sodium -96.4%
Contains more Zinc +1000%
Contains more Copper +212.2%
Contains more Manganese +1395%
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Selenium +100%
Contains more Calcium +13.2%
Contains more Iron +520%
Contains more Magnesium +1950%
Contains more Phosphorus +1625%
Contains more Potassium +1878.4%
Contains less Sodium -96.4%
Contains more Zinc +1000%
Contains more Copper +212.2%
Contains more Manganese +1395%

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
2
:
8
Prunes
Prunes
Contains more Vitamin C +700%
Contains more Folate +125%
Contains more Vitamin A +1159.7%
Contains more Vitamin E +616.7%
Contains more Vitamin B1 +920%
Contains more Vitamin B2 +644%
Contains more Vitamin B3 +3519.2%
Contains more Vitamin B5 +2713.3%
Contains more Vitamin B6 +978.9%
Contains more Vitamin K +∞%
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%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +700%
Contains more Folate +125%
Contains more Vitamin A +1159.7%
Contains more Vitamin E +616.7%
Contains more Vitamin B1 +920%
Contains more Vitamin B2 +644%
Contains more Vitamin B3 +3519.2%
Contains more Vitamin B5 +2713.3%
Contains more Vitamin B6 +978.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marmalade
Marmalade
2
:
3
Prunes
Prunes
Contains more Protein +626.7%
Contains more Fats +∞%
Contains more Other +1220%
Equal in Carbs - 63.88
Equal in Water - 30.92
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +626.7%
Contains more Fats +∞%
Contains more Other +1220%
Equal in Carbs - 63.88
Equal in Water - 30.92

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Prunes Opinion
Net carbs 65.6g 56.78g Marmalade
Protein 0.3g 2.18g Prunes
Fats 0g 0.38g Prunes
Carbs 66.3g 63.88g Marmalade
Calories 246kcal 240kcal Marmalade
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 60g 38.13g Prunes
Fiber 0.7g 7.1g Prunes
Calcium 38mg 43mg Prunes
Iron 0.15mg 0.93mg Prunes
Magnesium 2mg 41mg Prunes
Phosphorus 4mg 69mg Prunes
Potassium 37mg 732mg Prunes
Sodium 56mg 2mg Prunes
Zinc 0.04mg 0.44mg Prunes
Copper 0.09mg 0.281mg Prunes
Manganese 0.02mg 0.299mg Prunes
Selenium 0.6µg 0.3µg Marmalade
Vitamin A 62IU 781IU Prunes
Vitamin A RAE 3µg 39µg Prunes
Vitamin E 0.06mg 0.43mg Prunes
Vitamin C 4.8mg 0.6mg Marmalade
Vitamin B1 0.005mg 0.051mg Prunes
Vitamin B2 0.025mg 0.186mg Prunes
Vitamin B3 0.052mg 1.882mg Prunes
Vitamin B5 0.015mg 0.422mg Prunes
Vitamin B6 0.019mg 0.205mg Prunes
Folate 9µg 4µg Marmalade
Vitamin K 0µg 59.5µg Prunes
Tryptophan 0.003mg 0.025mg Prunes
Threonine 0.005mg 0.049mg Prunes
Isoleucine 0.008mg 0.041mg Prunes
Leucine 0.007mg 0.066mg Prunes
Lysine 0.015mg 0.05mg Prunes
Methionine 0.006mg 0.016mg Prunes
Phenylalanine 0.01mg 0.052mg Prunes
Valine 0.013mg 0.056mg Prunes
Histidine 0.006mg 0.027mg Prunes
Saturated Fat 0g 0.088g Marmalade
Monounsaturated Fat 0g 0.053g Prunes
Polyunsaturated fat 0g 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Prunes
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
31%
Prunes
Minerals Daily Need Coverage Score
7%
Marmalade
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 21.87g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 14)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.2)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.088g)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.