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Margarine vs. Safflower — In-Depth Nutrition Comparison

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How are margarine and safflower different?

  • Margarine is richer in vitamin A, while safflower is higher in copper, vitamin B1, phosphorus, vitamin B6, magnesium, iron, zinc, and folate.
  • Safflower covers your daily need for copper, 194% more than margarine.
  • Margarine contains 72 times more vitamin A than safflower. Margarine contains 3577IU of vitamin A, while safflower contains 50IU.
  • Safflower is lower in saturated fat.

Margarine, regular, 80% fat, composite, stick, without salt and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Margarine vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +11666.7%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +3716.7%
Contains more IronIron +8066.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +12780%
~equal in Selenium ~µg

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% 273% 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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +27200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +11530%
Contains more Vitamin B2Vitamin B2 +1021.6%
Contains more Vitamin B3Vitamin B3 +9830.4%
Contains more Vitamin B6Vitamin B6 +12900%
Contains more FolateFolate +15900%
~equal in Vitamin D ~0µg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more FatsFats +109.9%
Contains more WaterWater +194%
Contains more ProteinProtein +10012.5%
Contains more CarbsCarbs +4798.6%
Contains more OtherOther +185.9%

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% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated fat +701.9%
Contains less Sat. FatSaturated fat -75.8%
Contains more Poly. FatPolyunsaturated fat +16.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Safflower DV% diff.
Copper 0mg 1.747mg 194%
Vitamin B1 0.01mg 1.163mg 96%
Vitamin A 819µg 3µg 91%
Phosphorus 5mg 644mg 91%
Vitamin B6 0.009mg 1.17mg 89%
Manganese 2.014mg 88%
Monounsaturated fat 38.877g 4.848g 85%
Magnesium 3mg 353mg 83%
Vitamin B5 4.03mg 81%
Vitamin K 93µg 78%
Fats 80.71g 38.45g 65%
Iron 0.06mg 4.9mg 61%
Vitamin E 9mg 60%
Saturated fat 15.189g 3.682g 52%
Zinc 0mg 5.05mg 46%
Folate 1µg 160µg 40%
Protein 0.16g 16.18g 32%
Vitamin B2 0.037mg 0.415mg 29%
Polyunsaturated fat 24.302g 28.223g 26%
Potassium 18mg 687mg 20%
Vitamin B3 0.023mg 2.284mg 14%
Carbs 0.7g 34.29g 11%
Calories 717kcal 517kcal 10%
Calcium 3mg 78mg 8%
Vitamin B12 0.1µg 0µg 4%
Choline 12.4mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 34.29g N/A
Sodium 2mg 3mg 0%
Trans fat 14.89g N/A
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Margarine
82%
Safflower
Minerals Daily Need Coverage Score
1%
Margarine
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 11.507g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 1mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.