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  6. Margarine vs. Fish oil

Margarine vs. Fish oil — In-Depth Nutrition Comparison

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What are the differences between Margarine and Fish oil?

  • Margarine is higher in Vitamin A RAE, and Polyunsaturated fat, yet Fish oil is higher in Monounsaturated Fat.
  • Fish oil's daily need coverage for Cholesterol is 255% more.
  • The amount of Saturated Fat in Margarine is lower.

We used Margarine, regular, 80% fat, composite, stick, without salt and Fish oil, herring types in this article.

Infographic

Margarine vs Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
~equal in Copper ~0mg
~equal in Zinc ~0mg
~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.
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% 215% 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
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 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +23.9%

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
23% 61% 17%
Saturated Fat: Sat. Fat 21.29 g
Monounsaturated Fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated Fat -28.7%
Contains more Poly. FatPolyunsaturated fat +55.7%
Contains more Mono. FatMonounsaturated Fat +45.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine Fish oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Margarine Fish oil Opinion
Calories 717kcal 902kcal Fish oil
Protein 0.16g 0g Margarine
Fats 80.71g 100g Fish oil
Vitamin C 0.2mg 0mg Margarine
Net carbs 0.7g 0g Margarine
Carbs 0.7g 0g Margarine
Cholesterol 0mg 766mg Margarine
Magnesium 3mg 0mg Margarine
Calcium 3mg 0mg Margarine
Potassium 18mg 0mg Margarine
Iron 0.06mg 0mg Margarine
Phosphorus 5mg 0mg Margarine
Sodium 2mg 0mg Fish oil
Vitamin A 3577IU 0IU Margarine
Vitamin A RAE 819µg 0µg Margarine
Vitamin E 9mg Margarine
Vitamin B1 0.01mg 0mg Margarine
Vitamin B2 0.037mg 0mg Margarine
Vitamin B3 0.023mg 0mg Margarine
Vitamin B6 0.009mg 0mg Margarine
Vitamin B12 0.1µg 0µg Margarine
Vitamin K 93µg Margarine
Folate 1µg 0µg Margarine
Trans Fat 14.89g Fish oil
Choline 12.4mg Margarine
Saturated Fat 15.189g 21.29g Margarine
Monounsaturated Fat 38.877g 56.564g Fish oil
Polyunsaturated fat 24.302g 15.604g Margarine
Omega-3 - EPA 0g 6.273g Fish oil
Omega-3 - DHA 0g 4.206g Fish oil
Omega-3 - DPA 0.006g 0.619g Fish oil
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Fish oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
51%
Margarine
0%
Fish oil
Minerals Daily Need Coverage Score
1%
Margarine
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated Fat?
Margarine
Margarine is lower in Saturated Fat (difference - 6.101g)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $4.5)
Which food is richer in minerals?
Margarine
Margarine is relatively richer in minerals
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.