Margarine vs. Olive oil — In-Depth Nutrition Comparison

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Significant differences between margarine and olive oil

Margarine has more vitamin A, vitamin K, and polyunsaturated fat; however, olive oil is richer in vitamin E, iron, and monounsaturated fat.
Margarine covers your daily vitamin A needs 72% more than olive oil.
Olive oil has 41 times less choline than margarine. Margarine has 12.4mg of choline, while olive oil has 0.3mg.
Olive oil contains less saturated fat.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Oil, olive, salad or cooking.

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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.

Margarine

Olive oil

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+1700%
Contains more PhosphorusPhosphorus	+∞%

Contains more IronIron

+833.3%

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Sodium ~2mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Margarine

Olive oil

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+54.5%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+4033.3%

Contains more Vitamin EVitamin E

+59.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	24.302g	10.523g	92%
Vitamin A	819µg	0µg	91%
Monounsaturated fat	38.877g	72.961g	85%
Vitamin E	9mg	14.35mg	36%
Fats	80.71g	100g	30%
Vitamin K	93µg	60.2µg	27%
Calories	717kcal	884kcal	8%
Saturated fat	15.189g	13.808g	6%
Iron	0.06mg	0.56mg	6%
Vitamin B12	0.1µg	0µg	4%
Vitamin B2	0.037mg	0mg	3%
Choline	12.4mg	0.3mg	2%
Vitamin B6	0.009mg	0mg	1%
Vitamin B1	0.01mg	0mg	1%
Phosphorus	5mg	0mg	1%
Potassium	18mg	1mg	1%
Magnesium	3mg	0mg	1%
Protein	0.16g	0g	0%
Vitamin C	0.2mg	0mg	0%
Carbs	0.7g	0g	0%
Net carbs	0.7g	0g	N/A
Calcium	3mg	1mg	0%
Sodium	2mg	2mg	0%
Vitamin B3	0.023mg	0mg	0%
Folate	1µg	0µg	0%
Trans fat	14.89g		N/A
Omega-3 - DPA	0.006g	0g	N/A
Omega-6 - Linoleic acid	21.522g		N/A