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Egg vs. Margarine — In-Depth Nutrition Comparison

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What are the main differences between eggs and margarine?

  • Eggs are richer in copper, selenium, choline, vitamin B12, and vitamin B2, while margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Eggs' daily need coverage for copper is 222% higher.

We used Egg, whole, cooked, hard-boiled and Margarine, regular, 80% fat, composite, stick, without salt types in this comparison.

Infographic

Egg 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.
Egg
Egg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +600%
Contains more IronIron +1883.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3340%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.4%

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.
Egg
Egg
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +560%
Contains more Vitamin B2Vitamin B2 +1286.5%
Contains more Vitamin B3Vitamin B3 +178.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1244.4%
Contains more Vitamin B12Vitamin B12 +1010%
Contains more FolateFolate +4300%
Contains more CholineCholine +2269.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +449.7%
Contains more Vitamin EVitamin E +773.8%
Contains more Vitamin KVitamin K +30900%

All nutrients comparison - raw data values

Nutrient Egg Margarine DV% diff.
Copper 2mg 0mg 222%
Polyunsaturated fat 1.414g 24.302g 153%
Cholesterol 373mg 0mg 124%
Fats 10.61g 80.71g 108%
Monounsaturated fat 4.077g 38.877g 87%
Vitamin K 0.3µg 93µg 77%
Vitamin A 149µg 819µg 74%
Selenium 30.8µg 0µg 56%
Saturated fat 3.267g 15.189g 54%
Vitamin E 1.03mg 9mg 53%
Choline 293.8mg 12.4mg 51%
Vitamin B12 1.11µg 0.1µg 42%
Vitamin B2 0.513mg 0.037mg 37%
Vitamin B5 1.398mg 28%
Calories 155kcal 717kcal 28%
Protein 12.58g 0.16g 25%
Phosphorus 172mg 5mg 24%
Iron 1.19mg 0.06mg 14%
Vitamin D 2.2µg 0µg 11%
Vitamin D 87IU 0IU 11%
Folate 44µg 1µg 11%
Zinc 1.05mg 0mg 10%
Vitamin B6 0.121mg 0.009mg 9%
Vitamin B1 0.066mg 0.01mg 5%
Calcium 50mg 3mg 5%
Sodium 124mg 2mg 5%
Potassium 126mg 18mg 3%
Magnesium 10mg 3mg 2%
Manganese 0.026mg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 1.12g 0.7g 0%
Net carbs 1.12g 0.7g N/A
Sugar 1.12g 0g N/A
Vitamin B3 0.064mg 0.023mg 0%
Trans fat 14.89g N/A
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 ProteinProtein +7762.5%
Contains more CarbsCarbs +60%
Contains more WaterWater +351.7%
Contains more FatsFats +660.7%
Contains more OtherOther +78.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Mono. FatMonounsaturated fat +853.6%
Contains more Poly. FatPolyunsaturated fat +1618.7%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.