Margarine vs. Olive — In-Depth Nutrition Comparison
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Significant differences between margarine and olive
- Margarine has more vitamin A, vitamin K, vitamin E, and monounsaturated fat; however, olive is richer in iron, copper, fiber, and calcium.
- Margarine covers your daily vitamin A needs 89% more than olive.
- Olive has 66 times less vitamin K than margarine. Margarine has 93µg of vitamin K, while olive has 1.4µg.
- Olive contains less saturated fat.
Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Olives, ripe, canned (small-extra large).
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 more PotassiumPotassium | +125% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +2833.3% |
| Contains more IronIron | +5400% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| 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.
| Contains more Vitamin AVitamin A | +3995% |
| Contains more Vitamin EVitamin E | +445.5% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +6542.9% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +20.4% |
| Contains more Vitamin CVitamin C | +350% |
| Contains more Vitamin B3Vitamin B3 | +60.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +655.7% |
| Contains more ProteinProtein | +425% |
| Contains more CarbsCarbs | +794.3% |
| Contains more WaterWater | +384.2% |
| Contains more OtherOther | +16.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +392.9% |
| Contains more Poly. FatPolyunsaturated fat | +2567.6% |
| Contains less Sat. FatSaturated fat | -90.7% |
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 24.302g | 0.911g | 156% |
| Fats | 80.71g | 10.68g | 108% |
| Vitamin A | 819µg | 20µg | 89% |
| Monounsaturated fat | 38.877g | 7.888g | 77% |
| Vitamin K | 93µg | 1.4µg | 76% |
| Saturated fat | 15.189g | 1.415g | 63% |
| Vitamin E | 9mg | 1.65mg | 49% |
| Iron | 0.06mg | 3.3mg | 41% |
| Sodium | 2mg | 735mg | 32% |
| Calories | 717kcal | 115kcal | 30% |
| Copper | 0mg | 0.251mg | 28% |
| Fiber | 0g | 3.2g | 13% |
| Calcium | 3mg | 88mg | 9% |
| Vitamin B12 | 0.1µg | 0µg | 4% |
| Vitamin B2 | 0.037mg | 0mg | 3% |
| Zinc | 0mg | 0.22mg | 2% |
| Carbs | 0.7g | 6.26g | 2% |
| Selenium | 0µg | 0.9µg | 2% |
| Manganese | 0.02mg | 1% | |
| Vitamin B1 | 0.01mg | 0.003mg | 1% |
| Protein | 0.16g | 0.84g | 1% |
| Vitamin C | 0.2mg | 0.9mg | 1% |
| Net carbs | 0.7g | 3.06g | N/A |
| Magnesium | 3mg | 4mg | 0% |
| Potassium | 18mg | 8mg | 0% |
| Phosphorus | 5mg | 3mg | 0% |
| Vitamin B3 | 0.023mg | 0.037mg | 0% |
| Vitamin B5 | 0.015mg | 0% | |
| Vitamin B6 | 0.009mg | 0.009mg | 0% |
| Trans fat | 14.89g | 0g | N/A |
| Folate | 1µg | 0µg | 0% |
| Choline | 12.4mg | 10.3mg | 0% |
| Threonine | 0.026mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.032mg | 0% | |
| Methionine | 0.012mg | 0% | |
| Phenylalanine | 0.029mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.023mg | 0% | |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
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 |
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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
55%
4%
Minerals Daily Need Coverage Score
1%
35%
Comparison summary
Which food is richer in minerals?
Olive is relatively richer in minerals
Which food is lower in Saturated fat?
Olive is lower in Saturated fat (difference - 13.774g)
Which food contains less Sodium?
Margarine contains less Sodium (difference - 733mg)
Which food is lower in glycemic index?
Margarine is lower in glycemic index (difference - 0)
Which food is cheaper?
Margarine is cheaper (difference - $3)
Which food is richer in vitamins?
Margarine is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)