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Raisin vs. Marmalade — In-Depth Nutrition Comparison

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Differences between raisins and marmalade

  • Marmalade contains less copper, iron, potassium, phosphorus, manganese, fiber, vitamin B6, vitamin B1, vitamin B2, and magnesium than raisins.
  • Raisins' daily need coverage for copper is 25% higher.
  • Marmalade contains 25 times less phosphorus than raisins. Raisins contain 101mg of phosphorus, while marmalade contains 4mg.
  • Marmalade has a lower glycemic index. The glycemic index of marmalade is 43, while the glycemic index of raisins is 64.

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

Infographic

Raisin 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.
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +1500%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +1924.3%
Contains more IronIron +1153.3%
Contains more CopperCopper +253.3%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +2425%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +1395%
~equal in Selenium ~0.6µg

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.
Raisin
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 Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +2020%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +1373.1%
Contains more Vitamin B5Vitamin B5 +533.3%
Contains more Vitamin B6Vitamin B6 +815.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +270%
Contains more Vitamin CVitamin C +108.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Marmalade DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.09mg 25%
Iron 1.88mg 0.15mg 22%
Potassium 749mg 37mg 21%
Phosphorus 101mg 4mg 14%
Vitamin B6 0.174mg 0.019mg 12%
Fiber 3.7g 0.7g 12%
Manganese 0.299mg 0.02mg 12%
Vitamin B1 0.106mg 0.005mg 8%
Vitamin B2 0.125mg 0.025mg 8%
Magnesium 32mg 2mg 7%
Protein 3.07g 0.3g 6%
Carbs 79.18g 66.3g 4%
Vitamin B3 0.766mg 0.052mg 4%
Vitamin K 3.5µg 0µg 3%
Calories 299kcal 246kcal 3%
Vitamin C 2.3mg 4.8mg 3%
Sodium 11mg 56mg 2%
Zinc 0.22mg 0.04mg 2%
Vitamin B5 0.095mg 0.015mg 2%
Fats 0.46g 0g 1%
Starch 2.7g 1%
Calcium 50mg 38mg 1%
Folate 5µg 9µg 1%
Choline 11.1mg 3mg 1%
Net carbs 75.48g 65.6g N/A
Sugar 59.19g 60g N/A
Vitamin E 0.12mg 0.06mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.058g 0g 0%
Monounsaturated fat 0.051g 0g 0%
Polyunsaturated fat 0.037g 0g 0%
Tryptophan 0.05mg 0.003mg 0%
Threonine 0.077mg 0.005mg 0%
Isoleucine 0.057mg 0.008mg 0%
Leucine 0.096mg 0.007mg 0%
Lysine 0.084mg 0.015mg 0%
Methionine 0.021mg 0.006mg 0%
Phenylalanine 0.065mg 0.01mg 0%
Valine 0.083mg 0.013mg 0%
Histidine 0.072mg 0.006mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +923.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +830%
Contains more WaterWater +115.2%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.