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  6. Fish oil vs. Margarine

Fish oil vs. Margarine — In-Depth Nutrition Comparison

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Differences between Fish oil and Margarine

  • Fish oil has more Vitamin D, and Polyunsaturated fat, while Margarine has more Vitamin A RAE, and Monounsaturated Fat.
  • Fish oil's daily need coverage for Cholesterol is 237% higher.
  • The amount of Cholesterol in Margarine is lower.

The food types used in this comparison are Fish oil, sardine and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Fish 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.
Fish oil
Fish oil
2
:
5
Margarine
Margarine
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Margarine
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.
Fish oil
Fish oil
2
:
10
Margarine
Margarine
Contains more Vitamin D +∞%
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 +∞%
Fish oil
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% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Margarine
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 D +∞%
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
Fish oil
Fish oil
1
:
4
Margarine
Margarine
Contains more Fats +23.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Margarine
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
Fish oil
Fish oil
1
:
2
Margarine
Margarine
Contains more Polyunsaturated fat +31.1%
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +14.9%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains more Polyunsaturated fat +31.1%
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +14.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Margarine Opinion
Net carbs 0g 0.7g Margarine
Protein 0g 0.16g Margarine
Fats 100g 80.71g Fish oil
Carbs 0g 0.7g Margarine
Calories 902kcal 717kcal Fish 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 Fish oil
Vitamin A 0IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 9mg Margarine
Vitamin D 332IU 0IU Fish oil
Vitamin D 8.3µg 0µg Fish 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 93µg Margarine
Cholesterol 710mg 0mg Margarine
Trans Fat 14.89g Fish oil
Saturated Fat 29.892g 15.189g Margarine
Omega-3 - DHA 10.656g 0g Fish oil
Omega-3 - EPA 10.137g 0g Fish oil
Omega-3 - DPA 1.973g 0.006g Fish oil
Monounsaturated Fat 33.841g 38.877g Margarine
Polyunsaturated fat 31.867g 24.302g Fish oil
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish 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
21%
Fish oil
55%
Margarine
Minerals Daily Need Coverage Score
0%
Fish oil
1%
Margarine

Comparison summary

Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Margarine
Margarine is lower in Saturated Fat (difference - 14.703g)
Which food is richer in minerals?
Margarine
Margarine is relatively richer in minerals
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $0.5)
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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.