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  6. Margarine vs. Brussels sprouts

Margarine vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between margarine and Brussels sprouts

  • Margarine is higher in vitamin A and vitamin E, yet Brussels sprouts are higher in vitamin C, vitamin K, iron, vitamin B6, fiber, folate, and potassium.
  • Brussels sprouts cover your daily vitamin C needs 94% more than margarine.
  • Margarine contains 245 times more saturated fat than Brussels sprouts. While margarine contains 15.189g of saturated fat, Brussels sprouts contain only 0.062g.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Brussels sprouts, raw.

Infographic

Margarine vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains less SodiumSodium -92%
Contains more MagnesiumMagnesium +666.7%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +2061.1%
Contains more IronIron +2233.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1280%
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +2055.3%
Contains more Vitamin EVitamin E +922.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +42400%
Contains more Vitamin B1Vitamin B1 +1290%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +3139.1%
Contains more Vitamin B6Vitamin B6 +2333.3%
Contains more Vitamin KVitamin K +90.3%
Contains more FolateFolate +6000%
Contains more CholineCholine +54%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Brussels sprouts DV% diff.
Polyunsaturated fat 24.302g 153g 858%
Fats 80.71g 0.3g 124%
Monounsaturated fat 38.877g 0.023g 97%
Vitamin C 0.2mg 85mg 94%
Vitamin A 819µg 38µg 87%
Vitamin K 93µg 177µg 70%
Saturated fat 15.189g 0.062g 69%
Vitamin E 9mg 0.88mg 54%
Calories 717kcal 43kcal 34%
Iron 0.06mg 1.4mg 17%
Vitamin B6 0.009mg 0.219mg 16%
Fiber 0g 3.8g 15%
Folate 1µg 61µg 15%
Manganese 0.337mg 15%
Vitamin B1 0.01mg 0.139mg 11%
Potassium 18mg 389mg 11%
Phosphorus 5mg 69mg 9%
Copper 0mg 0.07mg 8%
Vitamin B5 0.309mg 6%
Protein 0.16g 3.38g 6%
Vitamin B3 0.023mg 0.745mg 5%
Magnesium 3mg 23mg 5%
Vitamin B2 0.037mg 0.09mg 4%
Zinc 0mg 0.42mg 4%
Vitamin B12 0.1µg 0µg 4%
Calcium 3mg 42mg 4%
Carbs 0.7g 8.95g 3%
Selenium 0µg 1.6µg 3%
Fructose 0.93g 1%
Sodium 2mg 25mg 1%
Choline 12.4mg 19.1mg 1%
Net carbs 0.7g 5.15g N/A
Sugar 0g 2.2g N/A
Trans fat 14.89g 0g N/A
Tryptophan 0.037mg 0%
Threonine 0.12mg 0%
Isoleucine 0.132mg 0%
Leucine 0.152mg 0%
Lysine 0.154mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.098mg 0%
Valine 0.155mg 0%
Histidine 0.076mg 0%
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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more FatsFats +26803.3%
Contains more OtherOther +39.4%
Contains more ProteinProtein +2012.5%
Contains more CarbsCarbs +1178.6%
Contains more WaterWater +420.6%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +168930.4%
Contains less Sat. FatSaturated fat -99.6%
Contains more Poly. FatPolyunsaturated fat +529.6%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.