Margarine vs. Vegetable oil — In-Depth Nutrition Comparison
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Important differences between Margarine and Vegetable oil
- Margarine has more Vitamin A RAE, and Vitamin K, however, Vegetable oil has more Vitamin E , Monounsaturated Fat, and Polyunsaturated fat.
- Margarine's daily need coverage for Vitamin A RAE is 91% more.
- Margarine has 62 times more Choline than Vegetable oil. Margarine has 12.4mg of Choline, while Vegetable oil has 0.2mg.
- Vegetable oil is lower in Saturated Fat.
The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Oil, corn, peanut, and olive.
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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
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Calcium
+∞%
Contains
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Magnesium
+∞%
Contains
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Phosphorus
+∞%
Contains
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Potassium
+∞%
Contains
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Iron
+116.7%
Contains
less
Sodium
-100%
Contains
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Zinc
+∞%
Contains
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Calcium
+∞%
Contains
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Magnesium
+∞%
Contains
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Phosphorus
+∞%
Contains
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Potassium
+∞%
Contains
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Iron
+116.7%
Contains
less
Sodium
-100%
Contains
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Zinc
+∞%
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+∞%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B6
+∞%
Contains
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Folate
+∞%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+342.9%
Contains
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Vitamin E
+64.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+∞%
Contains
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Vitamin B2
+∞%
Contains
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Vitamin B3
+∞%
Contains
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Vitamin B6
+∞%
Contains
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Folate
+∞%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+342.9%
Contains
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Vitamin E
+64.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+∞%
Contains
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+23.9%
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Contains
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Protein
+∞%
Contains
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Carbs
+∞%
Contains
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Water
+∞%
Contains
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Other
+∞%
Contains
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Fats
+23.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+23.6%
Contains
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Polyunsaturated fat
+35.9%
Equal in Saturated Fat - 14.367
Saturated Fat:
15.189 g
Monounsaturated Fat:
38.877 g
Polyunsaturated fat:
24.302 g
Saturated Fat:
14.367 g
Monounsaturated Fat:
48.033 g
Polyunsaturated fat:
33.033 g
Contains
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Monounsaturated Fat
+23.6%
Contains
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Polyunsaturated fat
+35.9%
Equal in Saturated Fat - 14.367
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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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.7g | 0g |
|
| Protein | 0.16g | 0g |
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| Fats | 80.71g | 100g |
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| Carbs | 0.7g | 0g |
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| Calories | 717kcal | 884kcal |
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| Calcium | 3mg | 0mg |
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| Iron | 0.06mg | 0.13mg |
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| Magnesium | 3mg | 0mg |
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| Phosphorus | 5mg | 0mg |
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| Potassium | 18mg | 0mg |
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| Sodium | 2mg | 0mg |
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| Zinc | 0mg | 0.02mg |
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| Vitamin A | 3577IU | 0IU |
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| Vitamin A RAE | 819µg | 0µg |
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| Vitamin E | 9mg | 14.78mg |
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| Vitamin C | 0.2mg | 0mg |
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| Vitamin B1 | 0.01mg | 0mg |
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| Vitamin B2 | 0.037mg | 0mg |
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| Vitamin B3 | 0.023mg | 0mg |
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| Vitamin B6 | 0.009mg | 0mg |
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| Folate | 1µg | 0µg |
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| Vitamin B12 | 0.1µg | 0µg |
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| Vitamin K | 93µg | 21µg |
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| Trans Fat | 14.89g |
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| Saturated Fat | 15.189g | 14.367g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 38.877g | 48.033g |
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| Polyunsaturated fat | 24.302g | 33.033g |
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| Omega-6 - Linoleic acid | 21.522g |
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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%
29%
Minerals Daily Need Coverage Score
1%
1%
Comparison summary
Which food contains less Sodium?
Vegetable oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Vegetable oil is lower in Saturated Fat (difference - 0.822g)
Which food is cheaper?
Margarine is cheaper (difference - $0.8)
Which food is richer in vitamins?
Margarine is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.