Margarine vs. Avocado — In-Depth Nutrition Comparison
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The main differences between margarine and avocadoes
- Margarine is richer in vitamin A, vitamin K, and vitamin E, yet avocadoes are richer in fiber, copper, folate, vitamin B6, potassium, and vitamin C.
- Daily need coverage for vitamin A for margarine is 69% higher.
- Margarine contains 7 times more saturated fat than avocadoes. Margarine contains 15.189g of saturated fat, while avocadoes contain 2.126g.
- Margarine has a lower glycemic index than avocadoes.
Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Avocados, raw, all commercial varieties.
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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 less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +866.7% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +2594.4% |
| Contains more IronIron | +816.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +940% |
| Contains more SeleniumSelenium | +∞% |
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 AVitamin A | +11600% |
| Contains more Vitamin EVitamin E | +334.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +342.9% |
| Contains more Vitamin CVitamin C | +4900% |
| Contains more Vitamin B1Vitamin B1 | +570% |
| Contains more Vitamin B2Vitamin B2 | +251.4% |
| Contains more Vitamin B3Vitamin B3 | +7456.5% |
| Contains more Vitamin B6Vitamin B6 | +2755.6% |
| Contains more FolateFolate | +8000% |
| Contains more CholineCholine | +14.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +450.5% |
| Contains more OtherOther | +20.9% |
| Contains more ProteinProtein | +1150% |
| Contains more CarbsCarbs | +1118.6% |
| Contains more WaterWater | +343.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +296.7% |
| Contains more Poly. FatPolyunsaturated fat | +1238.2% |
| Contains less Sat. FatSaturated fat | -86% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 24.302g | 1.816g | 150% |
| Fats | 80.71g | 14.66g | 102% |
| Vitamin A | 819µg | 7µg | 90% |
| Monounsaturated fat | 38.877g | 9.799g | 73% |
| Vitamin K | 93µg | 21µg | 60% |
| Saturated fat | 15.189g | 2.126g | 59% |
| Vitamin E | 9mg | 2.07mg | 46% |
| Calories | 717kcal | 160kcal | 28% |
| Vitamin B5 | 1.389mg | 28% | |
| Fiber | 0g | 6.7g | 27% |
| Copper | 0mg | 0.19mg | 21% |
| Folate | 1µg | 81µg | 20% |
| Vitamin B6 | 0.009mg | 0.257mg | 19% |
| Potassium | 18mg | 485mg | 14% |
| Vitamin C | 0.2mg | 10mg | 11% |
| Vitamin B3 | 0.023mg | 1.738mg | 11% |
| Vitamin B2 | 0.037mg | 0.13mg | 7% |
| Phosphorus | 5mg | 52mg | 7% |
| Magnesium | 3mg | 29mg | 6% |
| Iron | 0.06mg | 0.55mg | 6% |
| Manganese | 0.142mg | 6% | |
| Zinc | 0mg | 0.64mg | 6% |
| Vitamin B1 | 0.01mg | 0.067mg | 5% |
| Protein | 0.16g | 2g | 4% |
| Vitamin B12 | 0.1µg | 0µg | 4% |
| Carbs | 0.7g | 8.53g | 3% |
| Selenium | 0µg | 0.4µg | 1% |
| Calcium | 3mg | 12mg | 1% |
| Net carbs | 0.7g | 1.83g | N/A |
| Sugar | 0g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Trans fat | 14.89g | 0g | N/A |
| Choline | 12.4mg | 14.2mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 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 |
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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
55%
32%
Minerals Daily Need Coverage Score
1%
21%
Comparison summary
Which food is lower in Sugar?
Margarine is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Margarine is lower in glycemic index (difference - 40)
Which food is cheaper?
Margarine is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Avocado is lower in Saturated fat (difference - 13.063g)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)