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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 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Manganese ~mg
~equal in Selenium ~0µg

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.
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% 0% 0% 125% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Fish oil Margarine DV% diff.
Cholesterol 710mg 0mg 237%
Vitamin A 0µg 819µg 91%
Vitamin K 93µg 78%
Saturated fat 29.892g 15.189g 67%
Vitamin E 9mg 60%
Polyunsaturated fat 31.867g 24.302g 50%
Vitamin D 8.3µg 0µg 42%
Vitamin D 332IU 0IU 42%
Fats 100g 80.71g 30%
Monounsaturated fat 33.841g 38.877g 13%
Calories 902kcal 717kcal 9%
Vitamin B12 0µg 0.1µg 4%
Vitamin B2 0mg 0.037mg 3%
Choline 12.4mg 2%
Iron 0mg 0.06mg 1%
Phosphorus 0mg 5mg 1%
Vitamin B6 0mg 0.009mg 1%
Magnesium 0mg 3mg 1%
Vitamin B1 0mg 0.01mg 1%
Potassium 0mg 18mg 1%
Protein 0g 0.16g 0%
Vitamin C 0mg 0.2mg 0%
Carbs 0g 0.7g 0%
Net carbs 0g 0.7g N/A
Calcium 0mg 3mg 0%
Sodium 0mg 2mg 0%
Vitamin B3 0mg 0.023mg 0%
Folate 0µg 1µg 0%
Trans fat 14.89g N/A
Omega-3 - EPA 10.137g 0g N/A
Omega-3 - DHA 10.656g 0g N/A
Omega-3 - DPA 1.973g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +23.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 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 more Poly. FatPolyunsaturated fat +31.1%
Contains less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +14.9%

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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. 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.