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  6. Marmalade vs. Pomegranate

Marmalade vs. Pomegranate — In-Depth Nutrition Comparison

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How are Marmalade and Pomegranate different?

  • Pomegranate has more Vitamin K, Fiber, Copper, Folate, Vitamin B5, Vitamin C, Potassium, and Vitamin B1 than Marmalade.
  • Daily need coverage for Vitamin K from Pomegranate is 14% higher.

Marmalade, orange and Pomegranates, raw are the varieties used in this article.

Infographic

Marmalade vs Pomegranate 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
2
:
8
Pomegranate
Pomegranate
Contains more Calcium +280%
Contains more Selenium +20%
Contains more Iron +100%
Contains more Magnesium +500%
Contains more Phosphorus +800%
Contains more Potassium +537.8%
Contains less Sodium -94.6%
Contains more Zinc +775%
Contains more Copper +75.6%
Contains more Manganese +495%
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +280%
Contains more Selenium +20%
Contains more Iron +100%
Contains more Magnesium +500%
Contains more Phosphorus +800%
Contains more Potassium +537.8%
Contains less Sodium -94.6%
Contains more Zinc +775%
Contains more Copper +75.6%
Contains more Manganese +495%

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
1
:
9
Pomegranate
Pomegranate
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin C +112.5%
Contains more Vitamin B1 +1240%
Contains more Vitamin B2 +112%
Contains more Vitamin B3 +463.5%
Contains more Vitamin B5 +2413.3%
Contains more Vitamin B6 +294.7%
Contains more Folate +322.2%
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin E +900%
Contains more Vitamin C +112.5%
Contains more Vitamin B1 +1240%
Contains more Vitamin B2 +112%
Contains more Vitamin B3 +463.5%
Contains more Vitamin B5 +2413.3%
Contains more Vitamin B6 +294.7%
Contains more Folate +322.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marmalade
Marmalade
1
:
4
Pomegranate
Pomegranate
Contains more Carbs +254.5%
Contains more Protein +456.7%
Contains more Fats +∞%
Contains more Water +134.7%
Contains more Other +165%
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Carbs +254.5%
Contains more Protein +456.7%
Contains more Fats +∞%
Contains more Water +134.7%
Contains more Other +165%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Pomegranate Opinion
Net carbs 65.6g 14.7g Marmalade
Protein 0.3g 1.67g Pomegranate
Fats 0g 1.17g Pomegranate
Carbs 66.3g 18.7g Marmalade
Calories 246kcal 83kcal Marmalade
Sugar 60g 13.67g Pomegranate
Fiber 0.7g 4g Pomegranate
Calcium 38mg 10mg Marmalade
Iron 0.15mg 0.3mg Pomegranate
Magnesium 2mg 12mg Pomegranate
Phosphorus 4mg 36mg Pomegranate
Potassium 37mg 236mg Pomegranate
Sodium 56mg 3mg Pomegranate
Zinc 0.04mg 0.35mg Pomegranate
Copper 0.09mg 0.158mg Pomegranate
Manganese 0.02mg 0.119mg Pomegranate
Selenium 0.6µg 0.5µg Marmalade
Vitamin A 62IU 0IU Marmalade
Vitamin A RAE 3µg 0µg Marmalade
Vitamin E 0.06mg 0.6mg Pomegranate
Vitamin C 4.8mg 10.2mg Pomegranate
Vitamin B1 0.005mg 0.067mg Pomegranate
Vitamin B2 0.025mg 0.053mg Pomegranate
Vitamin B3 0.052mg 0.293mg Pomegranate
Vitamin B5 0.015mg 0.377mg Pomegranate
Vitamin B6 0.019mg 0.075mg Pomegranate
Folate 9µg 38µg Pomegranate
Vitamin K 0µg 16.4µg Pomegranate
Tryptophan 0.003mg Marmalade
Threonine 0.005mg Marmalade
Isoleucine 0.008mg Marmalade
Leucine 0.007mg Marmalade
Lysine 0.015mg Marmalade
Methionine 0.006mg Marmalade
Phenylalanine 0.01mg Marmalade
Valine 0.013mg Marmalade
Histidine 0.006mg Marmalade
Saturated Fat 0g 0.12g Marmalade
Monounsaturated Fat 0g 0.093g Pomegranate
Polyunsaturated fat 0g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Pomegranate
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
16%
Pomegranate
Minerals Daily Need Coverage Score
7%
Marmalade
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 46.33g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 53mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.2)
Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 43)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.