Flaxseed oil vs. Margarine — In-Depth Nutrition Comparison
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The main differences between flaxseed oil and margarine
- Flaxseed oil is richer in copper and polyunsaturated fat, yet margarine is richer in vitamin K, vitamin E, and monounsaturated fat.
- Daily need coverage for vitamin K for margarine is 75% higher.
- Flaxseed oil contains less saturated fat.
Food types used in this article are Oil, flaxseed, contains added sliced flaxseed and Margarine, regular, 80% fat, composite, stick, without salt.
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.
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +72.2% |
| Contains more IronIron | +466.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +440% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -66.7% |
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 EVitamin E | +1167.6% |
| Contains more Vitamin KVitamin K | +2718.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
| Contains more ProteinProtein | +131.3% |
| Contains more FatsFats | +22.7% |
| Contains more CarbsCarbs | +79.5% |
| Contains more WaterWater | +10225% |
| Contains more OtherOther | +2628.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.047 g
Monounsaturated fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
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 | -40.4% |
| Contains more Poly. FatPolyunsaturated fat | +167% |
| Contains more Mono. FatMonounsaturated fat | +88.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 64.876g | 24.302g | 270% |
| Vitamin A | 819µg | 91% | |
| Vitamin K | 3.3µg | 93µg | 75% |
| Vitamin E | 0.71mg | 9mg | 55% |
| Monounsaturated fat | 20.634g | 38.877g | 46% |
| Fats | 99.01g | 80.71g | 28% |
| Saturated fat | 9.047g | 15.189g | 28% |
| Calories | 878kcal | 717kcal | 8% |
| Copper | 0.067mg | 0mg | 7% |
| Manganese | 0.141mg | 6% | |
| Vitamin B12 | 0.1µg | 4% | |
| Iron | 0.34mg | 0.06mg | 4% |
| Phosphorus | 27mg | 5mg | 3% |
| Zinc | 0.31mg | 0mg | 3% |
| Vitamin B2 | 0.037mg | 3% | |
| Magnesium | 15mg | 3mg | 3% |
| Choline | 12.4mg | 2% | |
| Vitamin B6 | 0.009mg | 1% | |
| Vitamin B1 | 0.01mg | 1% | |
| Calcium | 9mg | 3mg | 1% |
| Protein | 0.37g | 0.16g | 0% |
| Vitamin C | 0.2mg | 0% | |
| Carbs | 0.39g | 0.7g | 0% |
| Net carbs | 0.39g | 0.7g | N/A |
| Potassium | 31mg | 18mg | 0% |
| Sodium | 6mg | 2mg | 0% |
| Vitamin B3 | 0.023mg | 0% | |
| Folate | 1µg | 0% | |
| Trans fat | 0.184g | 14.89g | N/A |
| Omega-3 - ALA | 48.93g | N/A | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.077g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.034g | N/A | |
| Omega-6 - Linoleic acid | 15.679g | 21.522g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
2%
55%
Minerals Daily Need Coverage Score
9%
1%
Comparison summary
Which food contains less Sodium?
Margarine contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Margarine is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Flaxseed oil is lower in Saturated fat (difference - 6.142g)
Which food is cheaper?
Flaxseed oil is cheaper (difference - $0.5)
Which food is richer in minerals?
Flaxseed oil is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)