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  6. Margarine vs. Cod

Margarine vs. Cod — In-Depth Nutrition Comparison

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Important differences between margarine and cod

  • Margarine has more vitamin K, vitamin A, and vitamin E; however, cod has more selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3.
  • Margarine's daily need coverage for vitamin K is 77% more.
  • Margarine has 116 times more saturated fat than cod. Margarine has 15.189g of saturated fat, while cod has 0.131g.

The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Fish, cod, Atlantic, raw.

Infographic

Margarine vs Cod 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%
Cod
Cod
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +2194.4%
Contains more IronIron +533.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3960%
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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin AVitamin A +6725%
Contains more Vitamin EVitamin E +1306.3%
Contains more Vitamin KVitamin K +92900%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +660%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B3Vitamin B3 +8869.6%
Contains more Vitamin B6Vitamin B6 +2622.2%
Contains more Vitamin B12Vitamin B12 +810%
Contains more FolateFolate +600%
Contains more CholineCholine +425.8%

All nutrients comparison - raw data values

Nutrient Margarine Cod DV% diff.
Vitamin B5 153mg 3060%
Polyunsaturated fat 24.302g 0.231g 160%
Fats 80.71g 0.67g 123%
Monounsaturated fat 38.877g 0.094g 97%
Vitamin A 819µg 12µg 90%
Vitamin K 93µg 0.1µg 77%
Saturated fat 15.189g 0.131g 68%
Selenium 0µg 33.1µg 60%
Vitamin E 9mg 0.64mg 56%
Protein 0.16g 17.81g 35%
Vitamin B12 0.1µg 0.91µg 34%
Calories 717kcal 82kcal 32%
Phosphorus 5mg 203mg 28%
Vitamin B6 0.009mg 0.245mg 18%
Cholesterol 0mg 43mg 14%
Vitamin B3 0.023mg 2.063mg 13%
Potassium 18mg 413mg 12%
Choline 12.4mg 65.2mg 10%
Magnesium 3mg 32mg 7%
Vitamin B1 0.01mg 0.076mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Zinc 0mg 0.45mg 4%
Iron 0.06mg 0.38mg 4%
Copper 0mg 0.028mg 3%
Sodium 2mg 54mg 2%
Vitamin B2 0.037mg 0.065mg 2%
Folate 1µg 7µg 2%
Manganese 0.015mg 1%
Calcium 3mg 16mg 1%
Vitamin C 0.2mg 1mg 1%
Carbs 0.7g 0g 0%
Net carbs 0.7g 0g N/A
Trans fat 14.89g N/A
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0.006g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +11946.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +536.7%
Contains more ProteinProtein +11031.3%
Contains more WaterWater +391.6%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +41258.5%
Contains more Poly. FatPolyunsaturated fat +10420.3%
Contains less Sat. FatSaturated fat -99.1%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.