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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 A, vitamin B6, vitamin B2, manganese, vitamin B3, and iron than prunes.
  • Daily need coverage for vitamin K for prunes is 50% higher.
  • Marmalade has 36 times less vitamin B3 than prunes. Prunes have 1.882mg of vitamin B3, while marmalade has 0.052mg.
  • Marmalade has a higher glycemic index than prunes.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +1950%
Contains more CalciumCalcium +13.2%
Contains more PotassiumPotassium +1878.4%
Contains more IronIron +520%
Contains more CopperCopper +212.2%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +1625%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1395%
Contains more SeleniumSelenium +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
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3%
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +616.7%
Contains more Vitamin B1Vitamin B1 +920%
Contains more Vitamin B2Vitamin B2 +644%
Contains more Vitamin B3Vitamin B3 +3519.2%
Contains more Vitamin B5Vitamin B5 +2713.3%
Contains more Vitamin B6Vitamin B6 +978.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +700%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Marmalade DV% diff.
Vitamin K 59.5µg 0µg 50%
Fiber 7.1g 0.7g 26%
Copper 0.281mg 0.09mg 21%
Potassium 732mg 37mg 20%
Fructose 12.45g 16%
Vitamin B6 0.205mg 0.019mg 14%
Manganese 0.299mg 0.02mg 12%
Vitamin B2 0.186mg 0.025mg 12%
Vitamin B3 1.882mg 0.052mg 11%
Iron 0.93mg 0.15mg 10%
Magnesium 41mg 2mg 9%
Phosphorus 69mg 4mg 9%
Vitamin B5 0.422mg 0.015mg 8%
Vitamin C 0.6mg 4.8mg 5%
Protein 2.18g 0.3g 4%
Zinc 0.44mg 0.04mg 4%
Vitamin A 39µg 3µg 4%
Vitamin B1 0.051mg 0.005mg 4%
Starch 5.11g 2%
Sodium 2mg 56mg 2%
Vitamin E 0.43mg 0.06mg 2%
Fats 0.38g 0g 1%
Carbs 63.88g 66.3g 1%
Calcium 43mg 38mg 1%
Selenium 0.3µg 0.6µg 1%
Folate 4µg 9µg 1%
Choline 10.1mg 3mg 1%
Calories 240kcal 246kcal 0%
Net carbs 56.78g 65.6g N/A
Sugar 38.13g 60g N/A
Saturated fat 0.088g 0g 0%
Monounsaturated fat 0.053g 0g 0%
Polyunsaturated fat 0.062g 0g 0%
Tryptophan 0.025mg 0.003mg 0%
Threonine 0.049mg 0.005mg 0%
Isoleucine 0.041mg 0.008mg 0%
Leucine 0.066mg 0.007mg 0%
Lysine 0.05mg 0.015mg 0%
Methionine 0.016mg 0.006mg 0%
Phenylalanine 0.052mg 0.01mg 0%
Valine 0.056mg 0.013mg 0%
Histidine 0.027mg 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +626.7%
Contains more FatsFats +∞%
Contains more OtherOther +1220%
~equal in Carbs ~66.3g
~equal in Water ~33.2g

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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.