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Marmalade vs. Salsa — In-Depth Nutrition Comparison

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Differences between marmalade and salsa

  • Marmalade contains less iron, vitamin B6, vitamin A, potassium, and vitamin B3 than salsa.
  • Salsa's daily need coverage for iron is 26% higher.
  • Salsa contains 3 times less calcium than marmalade. Marmalade contains 38mg of calcium, while salsa contains 12mg.
  • The amount of sodium in marmalade is lower.

The food types used in this comparison are Marmalade, orange and USDA Commodity, salsa.

Infographic

Marmalade vs Salsa 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%
Salsa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more CalciumCalcium +216.7%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +629.7%
Contains more IronIron +1393.3%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +650%
~equal in Copper ~0.096mg

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%
Salsa
6
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +1976.9%
Contains more Vitamin B6Vitamin B6 +684.2%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
Salsa
4
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more CarbsCarbs +847.1%
Contains more ProteinProtein +400%
Contains more FatsFats +∞%
Contains more WaterWater +170.2%
Contains more OtherOther +700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Salsa DV% diff.
Iron 0.15mg 2.24mg 26%
Carbs 66.3g 7g 20%
Sodium 56mg 430mg 16%
Calories 246kcal 36kcal 11%
Vitamin B6 0.019mg 0.149mg 10%
Potassium 37mg 270mg 7%
Vitamin B3 0.052mg 1.08mg 6%
Phosphorus 4mg 30mg 4%
Vitamin B1 0.005mg 0.05mg 4%
Calcium 38mg 12mg 3%
Fiber 0.7g 1.4g 3%
Folate 9µg 19µg 3%
Magnesium 2mg 16mg 3%
Vitamin A 3µg 28µg 3%
Protein 0.3g 1.5g 2%
Copper 0.09mg 0.096mg 1%
Polyunsaturated fat 0g 0.107g 1%
Vitamin C 4.8mg 4mg 1%
Choline 3mg 1%
Zinc 0.04mg 0.17mg 1%
Manganese 0.02mg 1%
Fats 0g 0.2g 0%
Net carbs 65.6g 5.6g N/A
Sugar 60g N/A
Vitamin E 0.06mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B2 0.025mg 0.03mg 0%
Vitamin B5 0.015mg 0%
Saturated fat 0g 0.029g 0%
Monounsaturated fat 0g 0.016g 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
7%
Marmalade
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 60g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 43)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.2)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 374mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.029g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.