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Marmalade vs. Rice — In-Depth Nutrition Comparison

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How are marmalade and rice different?

  • Marmalade is richer in vitamin C, while rice is higher in manganese, vitamin B1, iron, selenium, folate, vitamin B3, vitamin B5, vitamin B6, and phosphorus.
  • Rice covers your daily need for manganese, 20% more than marmalade.
  • Rice has a higher glycemic index (60) than marmalade (43).

Marmalade, orange and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Marmalade vs Rice 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%
Rice
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more CalciumCalcium +280%
Contains more CopperCopper +30.4%
Contains more MagnesiumMagnesium +500%
Contains more IronIron +700%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +975%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +2260%
Contains more SeleniumSelenium +1150%
~equal in Potassium ~35mg

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%
Rice
5
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more CholineCholine +42.9%
Contains more Vitamin B1Vitamin B1 +3160%
Contains more Vitamin B3Vitamin B3 +2738.5%
Contains more Vitamin B5Vitamin B5 +2500%
Contains more Vitamin B6Vitamin B6 +389.5%
Contains more FolateFolate +544.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Rice
4
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more CarbsCarbs +135.4%
Contains more ProteinProtein +796.7%
Contains more FatsFats +∞%
Contains more WaterWater +106.1%
Contains more OtherOther +110%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Rice DV% diff.
Manganese 0.02mg 0.472mg 20%
Selenium 0.6µg 7.5µg 13%
Carbs 66.3g 28.17g 13%
Vitamin B1 0.005mg 0.163mg 13%
Iron 0.15mg 1.2mg 13%
Folate 9µg 58µg 12%
Vitamin B3 0.052mg 1.476mg 9%
Vitamin B5 0.015mg 0.39mg 8%
Phosphorus 4mg 43mg 6%
Vitamin B6 0.019mg 0.093mg 6%
Calories 246kcal 130kcal 6%
Protein 0.3g 2.69g 5%
Vitamin C 4.8mg 0mg 5%
Zinc 0.04mg 0.49mg 4%
Calcium 38mg 10mg 3%
Sodium 56mg 1mg 2%
Copper 0.09mg 0.069mg 2%
Magnesium 2mg 12mg 2%
Fiber 0.7g 0.4g 1%
Vitamin B2 0.025mg 0.013mg 1%
Polyunsaturated fat 0g 0.076g 1%
Fats 0g 0.28g 0%
Net carbs 65.6g 27.77g N/A
Potassium 37mg 35mg 0%
Sugar 60g 0.05g N/A
Vitamin E 0.06mg 0.04mg 0%
Vitamin A 3µg 0µg 0%
Choline 3mg 2.1mg 0%
Saturated fat 0g 0.077g 0%
Monounsaturated fat 0g 0.088g 0%
Tryptophan 0.003mg 0.031mg 0%
Threonine 0.005mg 0.096mg 0%
Isoleucine 0.008mg 0.116mg 0%
Leucine 0.007mg 0.222mg 0%
Lysine 0.015mg 0.097mg 0%
Methionine 0.006mg 0.063mg 0%
Phenylalanine 0.01mg 0.144mg 0%
Valine 0.013mg 0.164mg 0%
Histidine 0.006mg 0.063mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Rice
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
12%
Rice
Minerals Daily Need Coverage Score
7%
Marmalade
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 59.95g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 55mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.2)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.077g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 17)
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.
Which food is richer in vitamins?
?
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.