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  6. Dried fruit vs. Marmalade

Dried fruit vs. Marmalade — In-Depth Nutrition Comparison

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A recap on the differences between dried fruit and marmalade

  • Marmalade has less potassium, iron, vitamin E, copper, fiber, vitamin A, vitamin B3, vitamin B5, phosphorus, and vitamin B6.
  • Dried fruit covers your daily potassium needs 33% more than marmalade.
  • Marmalade contains 72 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while marmalade contains 0.06mg.
  • The glycemic index of marmalade is higher.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Marmalade, orange.

Infographic

Dried fruit vs Marmalade infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +44.7%
Contains more PotassiumPotassium +3040.5%
Contains more IronIron +1673.3%
Contains more CopperCopper +281.1%
Contains more ZincZinc +875%
Contains more PhosphorusPhosphorus +1675%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +1075%
Contains more SeleniumSelenium +266.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 1% 1.2% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +7116.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +196%
Contains more Vitamin B3Vitamin B3 +4878.8%
Contains more Vitamin B5Vitamin B5 +3340%
Contains more Vitamin B6Vitamin B6 +652.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +380%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Dried fruit Marmalade DV% diff.
Potassium 1162mg 37mg 33%
Iron 2.66mg 0.15mg 31%
Copper 0.343mg 0.09mg 28%
Vitamin E 4.33mg 0.06mg 28%
Fiber 7.3g 0.7g 26%
Vitamin A 180µg 3µg 20%
Vitamin B3 2.589mg 0.052mg 16%
Fructose 12.47g 16%
Phosphorus 71mg 4mg 10%
Vitamin B5 0.516mg 0.015mg 10%
Vitamin B6 0.143mg 0.019mg 10%
Manganese 0.235mg 0.02mg 9%
Magnesium 32mg 2mg 7%
Protein 3.39g 0.3g 6%
Vitamin C 1mg 4.8mg 4%
Vitamin B2 0.074mg 0.025mg 4%
Zinc 0.39mg 0.04mg 3%
Selenium 2.2µg 0.6µg 3%
Vitamin K 3.1µg 0µg 3%
Calcium 55mg 38mg 2%
Sodium 10mg 56mg 2%
Choline 13.9mg 3mg 2%
Fats 0.51g 0g 1%
Carbs 62.64g 66.3g 1%
Vitamin B1 0.015mg 0.005mg 1%
Calories 241kcal 246kcal 0%
Protein per 100 calories 1.4g 0.12g N/A
Calories per 10 g protein 711kcal 8200kcal N/A
Weight per 100 calories 41g 41g N/A
Net carbs 55.34g 65.6g N/A
Sugar 53.44g 60g N/A
Starch 0.35g 0%
Folate 10µg 9µg 0%
Saturated fat 0.017g 0g 0%
Monounsaturated fat 0.074g 0g 0%
Polyunsaturated fat 0.074g 0g 0%
Tryptophan 0.016mg 0.003mg 0%
Threonine 0.073mg 0.005mg 0%
Isoleucine 0.063mg 0.008mg 0%
Leucine 0.105mg 0.007mg 0%
Lysine 0.083mg 0.015mg 0%
Methionine 0.015mg 0.006mg 0%
Phenylalanine 0.062mg 0.01mg 0%
Valine 0.078mg 0.013mg 0%
Histidine 0.047mg 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +1030%
Contains more FatsFats +∞%
~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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.