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Avocado oil vs. Margarine — In-Depth Nutrition Comparison

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How are Avocado oil and Margarine different?

  • Avocado oil is richer in Monounsaturated Fat, while Margarine is higher in Vitamin A RAE, and Polyunsaturated fat.
  • Margarine covers your daily need of Vitamin A RAE 91% more than Avocado oil.
  • Avocado oil contains 2 times more Monounsaturated Fat than Margarine. Avocado oil contains 70.554g of Monounsaturated Fat, while Margarine contains 38.877g.
  • Avocado oil is lower in Saturated Fat.

Oil, avocado and Margarine, regular, 80% fat, composite, stick, without salt types were used in this article.

Infographic

Avocado oil vs Margarine 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.
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%

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 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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
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 +∞%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +81.5%
Contains more Polyunsaturated fat +80.2%
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +81.5%
Contains more Polyunsaturated fat +80.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado oil Margarine Opinion
Net carbs 0g 0.7g Margarine
Protein 0g 0.16g Margarine
Fats 100g 80.71g Avocado oil
Carbs 0g 0.7g Margarine
Calories 884kcal 717kcal Avocado oil
Calcium 0mg 3mg Margarine
Iron 0mg 0.06mg Margarine
Magnesium 0mg 3mg Margarine
Phosphorus 0mg 5mg Margarine
Potassium 0mg 18mg Margarine
Sodium 0mg 2mg Avocado oil
Vitamin A 0IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 9mg Margarine
Vitamin C 0mg 0.2mg Margarine
Vitamin B1 0mg 0.01mg Margarine
Vitamin B2 0mg 0.037mg Margarine
Vitamin B3 0mg 0.023mg Margarine
Vitamin B6 0mg 0.009mg Margarine
Folate 0µg 1µg Margarine
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 93µg Margarine
Trans Fat 14.89g Avocado oil
Saturated Fat 11.56g 15.189g Avocado oil
Omega-3 - DPA 0.006g Margarine
Monounsaturated Fat 70.554g 38.877g Avocado oil
Polyunsaturated fat 13.486g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Margarine
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
0%
Avocado oil
55%
Margarine
Minerals Daily Need Coverage Score
0%
Avocado oil
1%
Margarine

Comparison summary

Which food is richer in minerals?
Margarine
Margarine is relatively richer in minerals
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1.5)
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Avocado oil
Avocado oil is lower in Saturated Fat (difference - 3.629g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/nutrients
  2. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.