Margarine vs. Flaxseed oil — In-Depth Nutrition Comparison
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The main differences between Margarine and Flaxseed oil
- Margarine is richer in Vitamin K, Vitamin E , and Monounsaturated Fat, yet Flaxseed oil is richer in Copper, and Polyunsaturated fat.
- Daily need coverage for Vitamin K from Margarine is 75% higher.
- Margarine contains 13 times more Vitamin E than Flaxseed oil. Margarine contains 9mg of Vitamin E , while Flaxseed oil contains 0.71mg.
- Flaxseed oil contains less Saturated Fat.
Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Oil, flaxseed, contains added sliced flaxseed.
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.
Contains
less
Sodium
-66.7%
Contains
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Calcium
+200%
Contains
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Iron
+466.7%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+440%
Contains
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Potassium
+72.2%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
less
Sodium
-66.7%
Contains
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Calcium
+200%
Contains
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Iron
+466.7%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+440%
Contains
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Potassium
+72.2%
Contains
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Zinc
+∞%
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Copper
+∞%
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.
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Contains
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Vitamin E
+1167.6%
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Vitamin K
+2718.2%
Contains
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Vitamin E
+1167.6%
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Vitamin K
+2718.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+79.5%
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Water
+10225%
Contains
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Other
+2628.6%
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Protein
+131.3%
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Fats
+22.7%
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
Contains
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Carbs
+79.5%
Contains
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Water
+10225%
Contains
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Other
+2628.6%
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Protein
+131.3%
Contains
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Fats
+22.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+88.4%
Contains
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Saturated Fat
-40.4%
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Polyunsaturated fat
+167%
Saturated Fat:
15.189 g
Monounsaturated Fat:
38.877 g
Polyunsaturated fat:
24.302 g
Saturated Fat:
9.047 g
Monounsaturated Fat:
20.634 g
Polyunsaturated fat:
64.876 g
Contains
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Monounsaturated Fat
+88.4%
Contains
less
Saturated Fat
-40.4%
Contains
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Polyunsaturated fat
+167%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.7g | 0.39g |
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| Protein | 0.16g | 0.37g |
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| Fats | 80.71g | 99.01g |
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| Carbs | 0.7g | 0.39g |
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| Calories | 717kcal | 878kcal |
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| Calcium | 3mg | 9mg |
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| Iron | 0.06mg | 0.34mg |
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| Magnesium | 3mg | 15mg |
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| Phosphorus | 5mg | 27mg |
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| Potassium | 18mg | 31mg |
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| Sodium | 2mg | 6mg |
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| Zinc | 0mg | 0.31mg |
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| Copper | 0mg | 0.067mg |
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| Manganese | 0.141mg |
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| Vitamin A | 3577IU |
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| Vitamin A RAE | 819µg |
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| Vitamin E | 9mg | 0.71mg |
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| Vitamin C | 0.2mg |
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| Vitamin B1 | 0.01mg |
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| Vitamin B2 | 0.037mg |
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| Vitamin B3 | 0.023mg |
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| Vitamin B6 | 0.009mg |
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| Folate | 1µg |
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| Vitamin B12 | 0.1µg |
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| Vitamin K | 93µg | 3.3µg |
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| Trans Fat | 14.89g | 0.184g |
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| Saturated Fat | 15.189g | 9.047g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 38.877g | 20.634g |
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| Polyunsaturated fat | 24.302g | 64.876g |
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| Omega-6 - Eicosadienoic acid | 0.034g |
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| Omega-6 - Linoleic acid | 21.522g | 15.679g |
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| Omega-3 - ALA | 48.93g |
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| Omega-3 - Eicosatrienoic acid | 0.077g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
2%
Minerals Daily Need Coverage Score
1%
9%
Comparison summary
Which food contains less Sodium?
Margarine contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Margarine is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Flaxseed oil is lower in Saturated Fat (difference - 6.142g)
Which food is cheaper?
Flaxseed oil is cheaper (difference - $0.5)
Which food is richer in minerals?
Flaxseed oil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)