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Olive oil vs. Margarine — In-Depth Nutrition Comparison

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Significant differences between Olive oil and Margarine

  • Olive oil has more Vitamin E , Iron, and Monounsaturated Fat, however, Margarine is richer in Vitamin A RAE, Vitamin K, and Polyunsaturated fat.
  • Margarine covers your daily Vitamin A RAE needs 91% more than Olive oil.
  • Margarine has 9 times less Iron than Olive oil. Olive oil has 0.56mg of Iron, while Margarine has 0.06mg.
  • Olive oil contains less Saturated Fat.

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

Infographic

Olive 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 more Iron +833.3%
Contains more Calcium +200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +1700%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 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 more Iron +833.3%
Contains more Calcium +200%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +1700%
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.
:
Contains more Vitamin E +59.4%
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%
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%
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 E +59.4%
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%

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 more Monounsaturated Fat +87.7%
Contains more Polyunsaturated fat +130.9%
Equal in Saturated Fat - 15.189
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains more Monounsaturated Fat +87.7%
Contains more Polyunsaturated fat +130.9%
Equal in Saturated Fat - 15.189

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Margarine
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 Olive oil Margarine Opinion
Net carbs 0g 0.7g Margarine
Protein 0g 0.16g Margarine
Fats 100g 80.71g Olive oil
Carbs 0g 0.7g Margarine
Calories 884kcal 717kcal Olive oil
Calcium 1mg 3mg Margarine
Iron 0.56mg 0.06mg Olive oil
Magnesium 0mg 3mg Margarine
Phosphorus 0mg 5mg Margarine
Potassium 1mg 18mg Margarine
Sodium 2mg 2mg
Vitamin A 0IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 14.35mg 9mg Olive oil
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 60.2µg 93µg Margarine
Trans Fat 14.89g Olive oil
Saturated Fat 13.808g 15.189g Olive oil
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 72.961g 38.877g Olive oil
Polyunsaturated fat 10.523g 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
Olive 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
36%
Olive oil
55%
Margarine
Minerals Daily Need Coverage Score
2%
Olive oil
1%
Margarine

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