Margarine vs. Rye — In-Depth Nutrition Comparison
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How are margarine and rye different?
- Margarine is higher in vitamin K, vitamin A, and vitamin E; however, rye is richer in fiber, phosphorus, copper, iron, vitamin B3, and vitamin B1.
- Daily need coverage for saturated fat for margarine is 75% higher.
- Margarine contains 325 times more vitamin A than rye. While margarine contains 3577IU of vitamin A, rye contains only 11IU.
- Rye has less saturated fat.
- Margarine has a lower glycemic index (0) than rye (34).
Margarine, regular, 80% fat, composite, stick, without salt and Rye grain are the varieties used in this article.
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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 | +3566.7% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +2733.3% |
| Contains more IronIron | +4283.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +6540% |
| 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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +81800% |
| Contains more Vitamin EVitamin E | +958.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1476.3% |
| Contains more Vitamin B1Vitamin B1 | +3060% |
| Contains more Vitamin B2Vitamin B2 | +578.4% |
| Contains more Vitamin B3Vitamin B3 | +18465.2% |
| Contains more Vitamin B6Vitamin B6 | +3166.7% |
| Contains more FolateFolate | +3700% |
| Contains more CholineCholine | +145.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +4851.5% |
| Contains more WaterWater | +55.8% |
| Contains more OtherOther | +21.7% |
| Contains more ProteinProtein | +6362.5% |
| Contains more CarbsCarbs | +10737.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18590.9% |
| Contains more Poly. FatPolyunsaturated fat | +3068.4% |
| Contains less Sat. FatSaturated fat | -98.7% |
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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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 24.302g | 0.767g | 157% |
| Fats | 80.71g | 1.63g | 122% |
| Manganese | 2.577mg | 112% | |
| Monounsaturated fat | 38.877g | 0.208g | 97% |
| Vitamin A | 819µg | 1µg | 91% |
| Vitamin K | 93µg | 5.9µg | 73% |
| Saturated fat | 15.189g | 0.197g | 68% |
| Fiber | 0g | 15.1g | 60% |
| Vitamin E | 9mg | 0.85mg | 54% |
| Phosphorus | 5mg | 332mg | 47% |
| Copper | 0mg | 0.367mg | 41% |
| Iron | 0.06mg | 2.63mg | 32% |
| Vitamin B5 | 1.456mg | 29% | |
| Vitamin B3 | 0.023mg | 4.27mg | 27% |
| Vitamin B1 | 0.01mg | 0.316mg | 26% |
| Magnesium | 3mg | 110mg | 25% |
| Carbs | 0.7g | 75.86g | 25% |
| Selenium | 0µg | 13.9µg | 25% |
| Zinc | 0mg | 2.65mg | 24% |
| Vitamin B6 | 0.009mg | 0.294mg | 22% |
| Protein | 0.16g | 10.34g | 20% |
| Calories | 717kcal | 338kcal | 19% |
| Vitamin B2 | 0.037mg | 0.251mg | 16% |
| Potassium | 18mg | 510mg | 14% |
| Folate | 1µg | 38µg | 9% |
| Vitamin B12 | 0.1µg | 0µg | 4% |
| Choline | 12.4mg | 30.4mg | 3% |
| Calcium | 3mg | 24mg | 2% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.7g | 60.76g | N/A |
| Sugar | 0g | 0.98g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Trans fat | 14.89g | 0g | N/A |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 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%
35%
Minerals Daily Need Coverage Score
1%
98%
Comparison summary
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 14.992g)
Which food is cheaper?
Rye is cheaper (difference - $0.1)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is lower in Sugar?
Margarine is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Margarine is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.