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  6. Prunes vs. Marmalade

Prunes vs. Marmalade — In-Depth Nutrition Comparison

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The main differences between Prunes and Marmalade

  • Marmalade contains less Vitamin K, Fiber, Copper, Potassium, Vitamin B6, Vitamin B2, Manganese, Vitamin B3, Iron, and Phosphorus than Prunes.
  • Daily need coverage for Vitamin K from Prunes is 50% higher.
  • Marmalade has 36 times less Vitamin B3 than Prunes. Prunes has 1.882mg of Vitamin B3, while Marmalade has 0.052mg.

Food types used in this article are Plums, dried (prunes), uncooked and Marmalade, orange.

Infographic

Prunes vs Marmalade 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.
Prunes
Prunes
9
:
1
Marmalade
Marmalade
Contains more Calcium +13.2%
Contains more Iron +520%
Contains more Magnesium +1950%
Contains more Phosphorus +1625%
Contains more Potassium +1878.4%
Contains less Sodium -96.4%
Contains more Zinc +1000%
Contains more Copper +212.2%
Contains more Manganese +1395%
Contains more Selenium +100%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Contains more Calcium +13.2%
Contains more Iron +520%
Contains more Magnesium +1950%
Contains more Phosphorus +1625%
Contains more Potassium +1878.4%
Contains less Sodium -96.4%
Contains more Zinc +1000%
Contains more Copper +212.2%
Contains more Manganese +1395%
Contains more Selenium +100%

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.
Prunes
Prunes
8
:
2
Marmalade
Marmalade
Contains more Vitamin A +1159.7%
Contains more Vitamin E +616.7%
Contains more Vitamin B1 +920%
Contains more Vitamin B2 +644%
Contains more Vitamin B3 +3519.2%
Contains more Vitamin B5 +2713.3%
Contains more Vitamin B6 +978.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +700%
Contains more Folate +125%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
Contains more Vitamin A +1159.7%
Contains more Vitamin E +616.7%
Contains more Vitamin B1 +920%
Contains more Vitamin B2 +644%
Contains more Vitamin B3 +3519.2%
Contains more Vitamin B5 +2713.3%
Contains more Vitamin B6 +978.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +700%
Contains more Folate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Marmalade
Marmalade
Contains more Protein +626.7%
Contains more Fats +∞%
Contains more Other +1220%
Equal in Carbs - 66.3
Equal in Water - 33.2
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more Protein +626.7%
Contains more Fats +∞%
Contains more Other +1220%
Equal in Carbs - 66.3
Equal in Water - 33.2

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Marmalade Opinion
Net carbs 56.78g 65.6g Marmalade
Protein 2.18g 0.3g Prunes
Fats 0.38g 0g Prunes
Carbs 63.88g 66.3g Marmalade
Calories 240kcal 246kcal Marmalade
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 60g Prunes
Fiber 7.1g 0.7g Prunes
Calcium 43mg 38mg Prunes
Iron 0.93mg 0.15mg Prunes
Magnesium 41mg 2mg Prunes
Phosphorus 69mg 4mg Prunes
Potassium 732mg 37mg Prunes
Sodium 2mg 56mg Prunes
Zinc 0.44mg 0.04mg Prunes
Copper 0.281mg 0.09mg Prunes
Manganese 0.299mg 0.02mg Prunes
Selenium 0.3µg 0.6µg Marmalade
Vitamin A 781IU 62IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg 0.06mg Prunes
Vitamin C 0.6mg 4.8mg Marmalade
Vitamin B1 0.051mg 0.005mg Prunes
Vitamin B2 0.186mg 0.025mg Prunes
Vitamin B3 1.882mg 0.052mg Prunes
Vitamin B5 0.422mg 0.015mg Prunes
Vitamin B6 0.205mg 0.019mg Prunes
Folate 4µg 9µg Marmalade
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.003mg Prunes
Threonine 0.049mg 0.005mg Prunes
Isoleucine 0.041mg 0.008mg Prunes
Leucine 0.066mg 0.007mg Prunes
Lysine 0.05mg 0.015mg Prunes
Methionine 0.016mg 0.006mg Prunes
Phenylalanine 0.052mg 0.01mg Prunes
Valine 0.056mg 0.013mg Prunes
Histidine 0.027mg 0.006mg Prunes
Saturated Fat 0.088g 0g Marmalade
Monounsaturated Fat 0.053g 0g Prunes
Polyunsaturated fat 0.062g 0g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Marmalade
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
3%
Marmalade
Minerals Daily Need Coverage Score
32%
Prunes
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 21.87g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 14)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.2)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.088g)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.