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  6. Margarine vs. Wheat Bread

Margarine vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between margarine and wheat Bread

  • Margarine has more vitamin K, vitamin A, and vitamin E; however, wheat Bread has more selenium, iron, vitamin B3, vitamin B1, vitamin B2, and phosphorus.
  • Margarine's daily need coverage for vitamin K is 73% more.
  • Wheat Bread is lower in saturated fat.
  • Wheat Bread has a higher glycemic index than margarine.

The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Bread, wheat, toasted.

Infographic

Margarine vs Wheat Bread 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +1866.7%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +1138.9%
Contains more IronIron +6716.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3660%
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.
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%
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% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3650%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1531.6%
Contains more Vitamin B1Vitamin B1 +4290%
Contains more Vitamin B2Vitamin B2 +932.4%
Contains more Vitamin B3Vitamin B3 +27073.9%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more FolateFolate +8500%
Contains more CholineCholine +78.2%
~equal in Vitamin C ~0.2mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Wheat Bread DV% diff.
Polyunsaturated fat 24.302g 1.72g 151%
Fats 80.71g 4.27g 118%
Monounsaturated fat 38.877g 1.019g 95%
Vitamin A 819µg 0µg 91%
Vitamin K 93µg 5.7µg 73%
Saturated fat 15.189g 0.989g 65%
Selenium 0µg 33.4µg 61%
Manganese 1.377mg 60%
Vitamin E 9mg 0.24mg 58%
Iron 0.06mg 4.09mg 50%
Vitamin B3 0.023mg 6.25mg 39%
Vitamin B1 0.01mg 0.439mg 36%
Vitamin B2 0.037mg 0.382mg 27%
Protein 0.16g 12.96g 26%
Phosphorus 5mg 188mg 26%
Sodium 2mg 601mg 26%
Copper 0mg 0.198mg 22%
Folate 1µg 86µg 21%
Calories 717kcal 313kcal 20%
Fiber 0g 4.7g 19%
Carbs 0.7g 55.77g 18%
Calcium 3mg 165mg 16%
Zinc 0mg 1.47mg 13%
Magnesium 3mg 59mg 13%
Vitamin B6 0.009mg 0.153mg 11%
Vitamin B5 0.456mg 9%
Potassium 18mg 223mg 6%
Vitamin B12 0.1µg 0µg 4%
Choline 12.4mg 22.1mg 2%
Vitamin C 0.2mg 0.2mg 0%
Net carbs 0.7g 51.07g N/A
Sugar 0g 6.42g N/A
Trans fat 14.89g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +1790.2%
Contains more ProteinProtein +8000%
Contains more CarbsCarbs +7867.1%
Contains more WaterWater +46.7%
Contains more OtherOther +45%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +3715.2%
Contains more Poly. FatPolyunsaturated fat +1312.9%
Contains less Sat. FatSaturated fat -93.5%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.