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Marmalade vs. Raisin — In-Depth Nutrition Comparison

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Differences between Marmalade and Raisin

  • Marmalade contains less Copper, Iron, Potassium, Phosphorus, Manganese, Fiber, Vitamin B6, Vitamin B1, Vitamin B2, and Magnesium than Raisin.
  • Raisin's daily need coverage for Copper is 25% higher.

The food types used in this comparison are Marmalade, orange and Raisins, seedless.

Infographic

Marmalade vs Raisin 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.
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%
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +1924.3%
Contains more IronIron +1153.3%
Contains more CopperCopper +253.3%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +2425%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +1395%
~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% 3.7% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Raisin
8
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +108.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +80%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +2020%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +1373.1%
Contains more Vitamin B5Vitamin B5 +533.3%
Contains more Vitamin B6Vitamin B6 +815.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +270%
~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
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +115.2%
Contains more ProteinProtein +923.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +830%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marmalade Raisin
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 Raisin Opinion
Calories 246kcal 299kcal Raisin
Protein 0.3g 3.07g Raisin
Fats 0g 0.46g Raisin
Vitamin C 4.8mg 2.3mg Marmalade
Net carbs 65.6g 75.48g Raisin
Carbs 66.3g 79.18g Raisin
Magnesium 2mg 32mg Raisin
Calcium 38mg 50mg Raisin
Potassium 37mg 749mg Raisin
Iron 0.15mg 1.88mg Raisin
Sugar 60g 59.19g Raisin
Fiber 0.7g 3.7g Raisin
Copper 0.09mg 0.318mg Raisin
Zinc 0.04mg 0.22mg Raisin
Starch 2.7g Raisin
Phosphorus 4mg 101mg Raisin
Sodium 56mg 11mg Raisin
Vitamin A 62IU 0IU Marmalade
Vitamin A 3µg 0µg Marmalade
Vitamin E 0.06mg 0.12mg Raisin
Manganese 0.02mg 0.299mg Raisin
Selenium 0.6µg 0.6µg
Vitamin B1 0.005mg 0.106mg Raisin
Vitamin B2 0.025mg 0.125mg Raisin
Vitamin B3 0.052mg 0.766mg Raisin
Vitamin B5 0.015mg 0.095mg Raisin
Vitamin B6 0.019mg 0.174mg Raisin
Vitamin K 0µg 3.5µg Raisin
Folate 9µg 5µg Marmalade
Choline 3mg 11.1mg Raisin
Saturated Fat 0g 0.058g Marmalade
Monounsaturated Fat 0g 0.051g Raisin
Polyunsaturated fat 0g 0.037g Raisin
Tryptophan 0.003mg 0.05mg Raisin
Threonine 0.005mg 0.077mg Raisin
Isoleucine 0.008mg 0.057mg Raisin
Leucine 0.007mg 0.096mg Raisin
Lysine 0.015mg 0.084mg Raisin
Methionine 0.006mg 0.021mg Raisin
Phenylalanine 0.01mg 0.065mg Raisin
Valine 0.013mg 0.083mg Raisin
Histidine 0.006mg 0.072mg Raisin
Fructose 29.68g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Raisin
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
11%
Raisin
Minerals Daily Need Coverage Score
7%
Marmalade
37%
Raisin

Comparison summary

Which food is lower in Sugar?
Raisin
Raisin is lower in Sugar (difference - 0.81g)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 45mg)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.2)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 21)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.