Margarine vs. Palm oil — In-Depth Nutrition Comparison
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Important differences between Margarine and Palm oil
- Margarine has more Vitamin A, Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, however, Palm oil has more Vitamin E.
- Palm oil's daily need coverage for Saturated Fat is 171% more.
- Margarine is lower in Saturated Fat.
The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Oil, palm.
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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +500% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -100% |
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 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 | +1062.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4033.3% |
| Contains more Vitamin EVitamin E | +77.1% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -69.2% |
| Contains more Poly. FatPolyunsaturated fat | +161.3% |
~equal in
Monounsaturated Fat
~37g
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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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 717kcal | 884kcal |
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| Protein | 0.16g | 0g |
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| Fats | 80.71g | 100g |
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| Vitamin C | 0.2mg | 0mg |
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| Net carbs | 0.7g | 0g |
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| Carbs | 0.7g | 0g |
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| Magnesium | 3mg | 0mg |
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| Calcium | 3mg | 0mg |
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| Potassium | 18mg | 0mg |
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| Iron | 0.06mg | 0.01mg |
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| Phosphorus | 5mg | 0mg |
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| Sodium | 2mg | 0mg |
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| Vitamin A | 3577IU | 0IU |
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| Vitamin A | 819µg | 0µg |
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| Vitamin E | 9mg | 15.94mg |
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| Vitamin B1 | 0.01mg | 0mg |
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| Vitamin B2 | 0.037mg | 0mg |
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| Vitamin B3 | 0.023mg | 0mg |
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| Vitamin B6 | 0.009mg | 0mg |
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| Vitamin B12 | 0.1µg | 0µg |
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| Vitamin K | 93µg | 8µg |
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| Folate | 1µg | 0µg |
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| Trans Fat | 14.89g |
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| Choline | 12.4mg | 0.3mg |
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| Saturated Fat | 15.189g | 49.3g |
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| Monounsaturated Fat | 38.877g | 37g |
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| Polyunsaturated fat | 24.302g | 9.3g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Omega-6 - Linoleic acid | 21.522g |
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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%
26%
Minerals Daily Need Coverage Score
1%
0%
Comparison summary
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Margarine is lower in Saturated Fat (difference - 34.111g)
Which food is cheaper?
Margarine is cheaper (difference - $1.5)
Which food is richer in minerals?
Margarine is relatively richer in minerals
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)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)