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Marmalade vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between marmalade and flax seeds

  • The amount of vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in marmalade.
  • Flax seeds cover your daily need for vitamin B1, 137% more than marmalade.

These are the specific foods used in this comparison Marmalade, orange and Seeds, flaxseed.

Infographic

Marmalade vs Flax seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +19500%
Contains more CalciumCalcium +571.1%
Contains more PotassiumPotassium +2097.3%
Contains more IronIron +3720%
Contains more CopperCopper +1255.6%
Contains more ZincZinc +10750%
Contains more PhosphorusPhosphorus +15950%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +12310%
Contains more SeleniumSelenium +4133.3%

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%
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +32780%
Contains more Vitamin B2Vitamin B2 +544%
Contains more Vitamin B3Vitamin B3 +5823.1%
Contains more Vitamin B5Vitamin B5 +6466.7%
Contains more Vitamin B6Vitamin B6 +2389.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
Contains more CholineCholine +2523.3%
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +129.6%
Contains more WaterWater +377%
Contains more ProteinProtein +5996.7%
Contains more FatsFats +∞%
Contains more OtherOther +1755%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marmalade Flax seeds DV% diff.
Polyunsaturated fat 0g 28.73g 192%
Vitamin B1 0.005mg 1.644mg 137%
Copper 0.09mg 1.22mg 126%
Manganese 0.02mg 2.482mg 107%
Fiber 0.7g 27.3g 106%
Magnesium 2mg 392mg 93%
Phosphorus 4mg 642mg 91%
Iron 0.15mg 5.73mg 70%
Fats 0g 42.16g 65%
Selenium 0.6µg 25.4µg 45%
Zinc 0.04mg 4.34mg 39%
Protein 0.3g 18.29g 36%
Vitamin B6 0.019mg 0.473mg 35%
Potassium 37mg 813mg 23%
Calcium 38mg 255mg 22%
Folate 9µg 87µg 20%
Vitamin B3 0.052mg 3.08mg 19%
Vitamin B5 0.015mg 0.985mg 19%
Monounsaturated fat 0g 7.527g 19%
Saturated fat 0g 3.663g 17%
Choline 3mg 78.7mg 14%
Calories 246kcal 534kcal 14%
Carbs 66.3g 28.88g 12%
Vitamin B2 0.025mg 0.161mg 10%
Vitamin C 4.8mg 0.6mg 5%
Vitamin K 0µg 4.3µg 4%
Vitamin E 0.06mg 0.31mg 2%
Sodium 56mg 30mg 1%
Net carbs 65.6g 1.58g N/A
Sugar 60g 1.55g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.003mg 0.297mg 0%
Threonine 0.005mg 0.766mg 0%
Isoleucine 0.008mg 0.896mg 0%
Leucine 0.007mg 1.235mg 0%
Lysine 0.015mg 0.862mg 0%
Methionine 0.006mg 0.37mg 0%
Phenylalanine 0.01mg 0.957mg 0%
Valine 0.013mg 1.072mg 0%
Histidine 0.006mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marmalade Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
7%
Marmalade
191%
Flax seeds

Comparison summary

Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 3.663g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 43)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 58.45g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.