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Oats vs. Marmalade — In-Depth Nutrition Comparison

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Differences between oats and marmalade

  • Marmalade contains less manganese, phosphorus, vitamin B1, copper, iron, magnesium, fiber, zinc, vitamin B5, and folate than oats.
  • Oats' daily need coverage for manganese is 213% higher.
  • Marmalade contains 153 times less vitamin B1 than oats. Oats contain 0.763mg of vitamin B1, while marmalade contains 0.005mg.
  • Marmalade has a lower glycemic index. The glycemic index of marmalade is 43, while the glycemic index of oats is 59.

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

Infographic

Oats vs Marmalade 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.
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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%
Contains more MagnesiumMagnesium +8750%
Contains more CalciumCalcium +42.1%
Contains more PotassiumPotassium +1059.5%
Contains more IronIron +3046.7%
Contains more CopperCopper +595.6%
Contains more ZincZinc +9825%
Contains more PhosphorusPhosphorus +12975%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +24480%

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.
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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%
Contains more Vitamin B1Vitamin B1 +15160%
Contains more Vitamin B2Vitamin B2 +456%
Contains more Vitamin B3Vitamin B3 +1748.1%
Contains more Vitamin B5Vitamin B5 +8893.3%
Contains more Vitamin B6Vitamin B6 +526.3%
Contains more FolateFolate +522.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +5530%
Contains more FatsFats +∞%
Contains more OtherOther +760%
Contains more WaterWater +303.9%
~equal in Carbs ~66.3g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Marmalade DV% diff.
Manganese 4.916mg 0.02mg 213%
Phosphorus 523mg 4mg 74%
Vitamin B1 0.763mg 0.005mg 63%
Copper 0.626mg 0.09mg 60%
Iron 4.72mg 0.15mg 57%
Magnesium 177mg 2mg 42%
Fiber 10.6g 0.7g 40%
Zinc 3.97mg 0.04mg 36%
Protein 16.89g 0.3g 33%
Vitamin B5 1.349mg 0.015mg 27%
Polyunsaturated fat 2.535g 0g 17%
Potassium 429mg 37mg 12%
Folate 56µg 9µg 12%
Fats 6.9g 0g 11%
Vitamin B2 0.139mg 0.025mg 9%
Vitamin B6 0.119mg 0.019mg 8%
Calories 389kcal 246kcal 7%
Saturated fat 1.217g 0g 6%
Vitamin B3 0.961mg 0.052mg 6%
Monounsaturated fat 2.178g 0g 5%
Vitamin C 0mg 4.8mg 5%
Calcium 54mg 38mg 2%
Sodium 2mg 56mg 2%
Choline 3mg 1%
Selenium 0.6µg 1%
Carbs 66.27g 66.3g 0%
Net carbs 55.67g 65.6g N/A
Sugar 60g N/A
Vitamin E 0.06mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.234mg 0.003mg 0%
Threonine 0.575mg 0.005mg 0%
Isoleucine 0.694mg 0.008mg 0%
Leucine 1.284mg 0.007mg 0%
Lysine 0.701mg 0.015mg 0%
Methionine 0.312mg 0.006mg 0%
Phenylalanine 0.895mg 0.01mg 0%
Valine 0.937mg 0.013mg 0%
Histidine 0.405mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Marmalade
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
30%
Oats
3%
Marmalade
Minerals Daily Need Coverage Score
154%
Oats
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 60g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 54mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.6)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 1.217g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 16)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. 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.