Margarine vs. Safflower oil — In-Depth Nutrition Comparison
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How are Margarine and Safflower oil different?
- Margarine is richer in Vitamin A RAE, Vitamin K, and Polyunsaturated fat, while Safflower oil is higher in Vitamin E , and Monounsaturated Fat.
- Safflower oil covers your daily need of Vitamin E 167% more than Margarine.
- Safflower oil is lower in Saturated Fat.
Margarine, regular, 80% fat, composite, stick, without salt and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) types were used in this article.
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.
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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less
Sodium
-100%
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Calcium
+∞%
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Iron
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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less
Sodium
-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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin B12
+∞%
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Vitamin K
+1209.9%
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Vitamin E
+278.9%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin B12
+∞%
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Vitamin K
+1209.9%
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Vitamin E
+278.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+23.9%
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+23.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+89.6%
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Saturated Fat
-50.4%
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Monounsaturated Fat
+93.5%
Saturated Fat:
15.189 g
Monounsaturated Fat:
38.877 g
Polyunsaturated fat:
24.302 g
Saturated Fat:
7.541 g
Monounsaturated Fat:
75.221 g
Polyunsaturated fat:
12.82 g
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Polyunsaturated fat
+89.6%
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Saturated Fat
-50.4%
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Monounsaturated Fat
+93.5%
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 Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.7g | 0g |
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| Protein | 0.16g | 0g |
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| Fats | 80.71g | 100g |
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| Carbs | 0.7g | 0g |
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| Calories | 717kcal | 884kcal |
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| Calcium | 3mg | 0mg |
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| Iron | 0.06mg | 0mg |
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| Magnesium | 3mg | 0mg |
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| Phosphorus | 5mg | 0mg |
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| Potassium | 18mg | 0mg |
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| Sodium | 2mg | 0mg |
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| Vitamin A | 3577IU | 0IU |
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| Vitamin A RAE | 819µg | 0µg |
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| Vitamin E | 9mg | 34.1mg |
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| Vitamin C | 0.2mg | 0mg |
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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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| Folate | 1µg | 0µg |
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| Vitamin B12 | 0.1µg | 0µg |
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| Vitamin K | 93µg | 7.1µg |
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| Trans Fat | 14.89g | 0.096g |
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| Saturated Fat | 15.189g | 7.541g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Monounsaturated Fat | 38.877g | 75.221g |
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| Polyunsaturated fat | 24.302g | 12.82g |
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| Omega-6 - Linoleic acid | 21.522g | 12.724g |
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| Omega-3 - ALA | 0.096g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
55%
58%
Minerals Daily Need Coverage Score
1%
0%
Comparison summary
Which food contains less Sodium?
Safflower oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Safflower oil is lower in Saturated Fat (difference - 7.648g)
Which food is cheaper?
Safflower oil is cheaper (difference - $0.5)
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 Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)