Margarine vs. Flaxseed oil — In-Depth Nutrition Comparison
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The main differences between Margarine and Flaxseed oil
- Margarine is richer in Vitamin K, Vitamin E, and Monounsaturated Fat, yet Flaxseed oil is richer in Copper, and Polyunsaturated fat.
- Daily need coverage for Vitamin K from Margarine is 75% higher.
- Margarine contains 13 times more Vitamin E than Flaxseed oil. Margarine contains 9mg of Vitamin E, while Flaxseed oil contains 0.71mg.
- Flaxseed oil contains less Saturated Fat.
Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Oil, flaxseed, contains added sliced flaxseed.
Infographic
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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.
| Contains less SodiumSodium | -66.7% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +72.2% |
| Contains more IronIron | +466.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +440% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1167.6% |
| 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 | +2718.2% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
| Contains more CarbsCarbs | +79.5% |
| Contains more WaterWater | +10225% |
| Contains more OtherOther | +2628.6% |
| Contains more ProteinProtein | +131.3% |
| Contains more FatsFats | +22.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
15.189 g
Monounsaturated Fat:
Mono. Fat
38.877 g
Polyunsaturated fat:
Poly. Fat
24.302 g
Saturated Fat:
Sat. Fat
9.047 g
Monounsaturated Fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
| Contains more Mono. FatMonounsaturated Fat | +88.4% |
| Contains less Sat. FatSaturated Fat | -40.4% |
| Contains more Poly. FatPolyunsaturated fat | +167% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 717kcal | 878kcal |
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| Protein | 0.16g | 0.37g |
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| Fats | 80.71g | 99.01g |
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| Vitamin C | 0.2mg |
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| Net carbs | 0.7g | 0.39g |
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| Carbs | 0.7g | 0.39g |
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| Magnesium | 3mg | 15mg |
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| Calcium | 3mg | 9mg |
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| Potassium | 18mg | 31mg |
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| Iron | 0.06mg | 0.34mg |
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| Copper | 0mg | 0.067mg |
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| Zinc | 0mg | 0.31mg |
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| Phosphorus | 5mg | 27mg |
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| Sodium | 2mg | 6mg |
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| Vitamin A | 3577IU |
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| Vitamin A | 819µg |
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| Vitamin E | 9mg | 0.71mg |
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| Manganese | 0.141mg |
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| Vitamin B1 | 0.01mg |
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| Vitamin B2 | 0.037mg |
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| Vitamin B3 | 0.023mg |
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| Vitamin B6 | 0.009mg |
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| Vitamin B12 | 0.1µg |
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| Vitamin K | 93µg | 3.3µg |
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| Folate | 1µg |
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| Trans Fat | 14.89g | 0.184g |
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| Choline | 12.4mg |
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| Saturated Fat | 15.189g | 9.047g |
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| Monounsaturated Fat | 38.877g | 20.634g |
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| Polyunsaturated fat | 24.302g | 64.876g |
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| Omega-3 - ALA | 48.93g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Omega-3 - Eicosatrienoic acid | 0.077g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g |
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| Omega-6 - Eicosadienoic acid | 0.034g |
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| Omega-6 - Linoleic acid | 21.522g | 15.679g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
2%
Minerals Daily Need Coverage Score
1%
9%
Comparison summary
Which food contains less Sodium?
Margarine contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Margarine is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Flaxseed oil is lower in Saturated Fat (difference - 6.142g)
Which food is cheaper?
Flaxseed oil is cheaper (difference - $0.5)
Which food is richer in minerals?
Flaxseed oil is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)