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  6. Margarine vs. Grape seed oil

Margarine vs. Grape seed oil — In-Depth Nutrition Comparison

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The main differences between Margarine and Grape seed oil

  • Margarine is richer in Vitamin A, and Monounsaturated Fat, yet Grape seed oil is richer in Vitamin E, and Polyunsaturated fat.
  • Daily need coverage for Vitamin E from Grape seed oil is 132% higher.
  • Grape seed oil contains less Saturated Fat.

Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Oil, grapeseed.

Infographic

Margarine vs Grape seed 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 ~mg
~equal in Zinc ~0mg
~equal in Manganese ~mg
~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% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +220%
~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
10% 17% 73%
Saturated Fat: Sat. Fat 9.6 g
Monounsaturated Fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
Contains more Mono. FatMonounsaturated Fat +141.5%
Contains less Sat. FatSaturated Fat -36.8%
Contains more Poly. FatPolyunsaturated fat +187.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Grape seed oil Opinion
Calories 717kcal 884kcal Grape seed oil
Protein 0.16g 0g Margarine
Fats 80.71g 100g Grape seed oil
Vitamin C 0.2mg 0mg Margarine
Net carbs 0.7g 0g Margarine
Carbs 0.7g 0g 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 Grape seed oil
Vitamin A 3577IU 0IU Margarine
Vitamin A 819µg 0µg Margarine
Vitamin E 9mg 28.8mg Grape seed oil
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 Grape seed oil
Choline 12.4mg Margarine
Saturated Fat 15.189g 9.6g Grape seed oil
Monounsaturated Fat 38.877g 16.1g Margarine
Polyunsaturated fat 24.302g 69.9g Grape seed oil
Omega-3 - DPA 0.006g 0g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Grape seed oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Margarine
44%
Grape seed oil
Minerals Daily Need Coverage Score
1%
Margarine
0%
Grape seed oil

Comparison summary

Which food is richer in minerals?
Margarine
Margarine is relatively richer in minerals
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $3.5)
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Grape seed oil
Grape seed oil is lower in Saturated Fat (difference - 5.589g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.