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Raspberry vs. Marmalade — In-Depth Nutrition Comparison

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A recap on differences between raspberries and marmalade

  • Marmalade has less manganese, vitamin C, fiber, iron, vitamin K, vitamin B5, and vitamin E.
  • Raspberries cover your daily manganese needs 28% more than marmalade.
  • The glycemic index of marmalade is higher.

Food varieties used in this article are Raspberries, raw and Marmalade, orange.

Infographic

Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +1000%
Contains more PotassiumPotassium +308.1%
Contains more IronIron +360%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +625%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +3250%
Contains more CalciumCalcium +52%
Contains more SeleniumSelenium +200%
~equal in Copper ~0.09mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 CVitamin C +445.8%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B1Vitamin B1 +540%
Contains more Vitamin B2Vitamin B2 +52%
Contains more Vitamin B3Vitamin B3 +1050%
Contains more Vitamin B5Vitamin B5 +2093.3%
Contains more Vitamin B6Vitamin B6 +189.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +310%
Contains more Vitamin AVitamin A +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +300%
Contains more FatsFats +∞%
Contains more WaterWater +158.3%
Contains more OtherOther +130%
Contains more CarbsCarbs +455.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry 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 Raspberry Marmalade DV% diff.
Manganese 0.67mg 0.02mg 28%
Vitamin C 26.2mg 4.8mg 24%
Fiber 6.5g 0.7g 23%
Carbs 11.94g 66.3g 18%
Calories 52kcal 246kcal 10%
Vitamin K 7.8µg 0µg 7%
Iron 0.69mg 0.15mg 7%
Vitamin B5 0.329mg 0.015mg 6%
Vitamin E 0.87mg 0.06mg 5%
Magnesium 22mg 2mg 5%
Phosphorus 29mg 4mg 4%
Polyunsaturated fat 0.375g 0g 3%
Folate 21µg 9µg 3%
Vitamin B6 0.055mg 0.019mg 3%
Vitamin B3 0.598mg 0.052mg 3%
Fructose 2.35g 3%
Potassium 151mg 37mg 3%
Zinc 0.42mg 0.04mg 3%
Vitamin B1 0.032mg 0.005mg 2%
Protein 1.2g 0.3g 2%
Choline 12.3mg 3mg 2%
Sodium 1mg 56mg 2%
Fats 0.65g 0g 1%
Selenium 0.2µg 0.6µg 1%
Vitamin B2 0.038mg 0.025mg 1%
Calcium 25mg 38mg 1%
Net carbs 5.44g 65.6g N/A
Sugar 4.42g 60g N/A
Copper 0.09mg 0.09mg 0%
Vitamin A 2µg 3µg 0%
Saturated fat 0.019g 0g 0%
Monounsaturated fat 0.064g 0g 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Marmalade
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
16%
Raspberry
3%
Marmalade
Minerals Daily Need Coverage Score
20%
Raspberry
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 55.58g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 17)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.5)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.019g)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.