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  6. Margarine vs. Olive oil

Margarine vs. Olive oil — In-Depth Nutrition Comparison

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Significant differences between Margarine and Olive oil

  • Margarine has more Vitamin A RAE, Vitamin K, and Polyunsaturated fat, however, Olive oil is richer in Vitamin E , Iron, and Monounsaturated Fat.
  • Margarine covers your daily Vitamin A RAE needs 91% more than Olive oil.
  • Olive oil has 41 times less Choline than Margarine. Margarine has 12.4mg of Choline, while Olive oil has 0.3mg.
  • Olive oil contains less Saturated Fat.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Oil, olive, salad or cooking.

Infographic

Margarine vs Olive oil 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.
Margarine
Margarine
4
:
2
Olive oil
Olive oil
Contains more Calcium +200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +1700%
Contains more Iron +833.3%
Equal in Sodium - 2
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +1700%
Contains more Iron +833.3%
Equal in Sodium - 2

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.
Margarine
Margarine
9
:
2
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +54.5%
Contains more Vitamin E +59.4%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +54.5%
Contains more Vitamin E +59.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +23.9%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
1
:
2
Olive oil
Olive oil
Contains more Polyunsaturated fat +130.9%
Contains more Monounsaturated Fat +87.7%
Equal in Saturated Fat - 13.808
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains more Polyunsaturated fat +130.9%
Contains more Monounsaturated Fat +87.7%
Equal in Saturated Fat - 13.808

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Olive oil Opinion
Net carbs 0.7g 0g Margarine
Protein 0.16g 0g Margarine
Fats 80.71g 100g Olive oil
Carbs 0.7g 0g Margarine
Calories 717kcal 884kcal Olive oil
Calcium 3mg 1mg Margarine
Iron 0.06mg 0.56mg Olive oil
Magnesium 3mg 0mg Margarine
Phosphorus 5mg 0mg Margarine
Potassium 18mg 1mg Margarine
Sodium 2mg 2mg
Vitamin A 3577IU 0IU Margarine
Vitamin A RAE 819µg 0µg Margarine
Vitamin E 9mg 14.35mg Olive oil
Vitamin C 0.2mg 0mg Margarine
Vitamin B1 0.01mg 0mg Margarine
Vitamin B2 0.037mg 0mg Margarine
Vitamin B3 0.023mg 0mg Margarine
Vitamin B6 0.009mg 0mg Margarine
Folate 1µg 0µg Margarine
Vitamin B12 0.1µg 0µg Margarine
Vitamin K 93µg 60.2µg Margarine
Trans Fat 14.89g Olive oil
Saturated Fat 15.189g 13.808g Olive oil
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 72.961g Olive oil
Polyunsaturated fat 24.302g 10.523g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
55%
Margarine
36%
Olive oil
Minerals Daily Need Coverage Score
1%
Margarine
2%
Olive oil

Comparison summary

Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 1.381g)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.9)
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.