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  6. Margarine vs. Flax seeds

Margarine vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between margarine and flax seeds?

  • Margarine is higher in vitamin K, vitamin A, and vitamin E, yet flax seeds are higher in vitamin B1, copper, fiber, magnesium, phosphorus, and iron.
  • Flax seeds' daily need coverage for vitamin B1 is 136% more.
  • The amount of saturated fat in flax seeds is lower.

We used Margarine, regular, 80% fat, composite, stick, without salt and Seeds, flaxseed types in this article.

Infographic

Margarine vs Flax seeds 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.
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +12966.7%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +4416.7%
Contains more IronIron +9450%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +12740%
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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2803.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2062.8%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +16340%
Contains more Vitamin B2Vitamin B2 +335.1%
Contains more Vitamin B3Vitamin B3 +13291.3%
Contains more Vitamin B6Vitamin B6 +5155.6%
Contains more FolateFolate +8600%
Contains more CholineCholine +534.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Flax seeds DV% diff.
Copper 0mg 1.22mg 136%
Vitamin B1 0.01mg 1.644mg 136%
Fiber 0g 27.3g 109%
Manganese 2.482mg 108%
Magnesium 3mg 392mg 93%
Vitamin A 819µg 0µg 91%
Phosphorus 5mg 642mg 91%
Monounsaturated fat 38.877g 7.527g 78%
Vitamin K 93µg 4.3µg 74%
Iron 0.06mg 5.73mg 71%
Fats 80.71g 42.16g 59%
Vitamin E 9mg 0.31mg 58%
Saturated fat 15.189g 3.663g 52%
Selenium 0µg 25.4µg 46%
Zinc 0mg 4.34mg 39%
Protein 0.16g 18.29g 36%
Vitamin B6 0.009mg 0.473mg 36%
Polyunsaturated fat 24.302g 28.73g 30%
Calcium 3mg 255mg 25%
Potassium 18mg 813mg 23%
Folate 1µg 87µg 22%
Vitamin B5 0.985mg 20%
Vitamin B3 0.023mg 3.08mg 19%
Choline 12.4mg 78.7mg 12%
Vitamin B2 0.037mg 0.161mg 10%
Calories 717kcal 534kcal 9%
Carbs 0.7g 28.88g 9%
Vitamin B12 0.1µg 0µg 4%
Sodium 2mg 30mg 1%
Vitamin C 0.2mg 0.6mg 0%
Net carbs 0.7g 1.58g N/A
Sugar 0g 1.55g N/A
Trans fat 14.89g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 21.522g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +91.4%
Contains more WaterWater +137.4%
Contains more ProteinProtein +11331.3%
Contains more CarbsCarbs +4025.7%
Contains more OtherOther +94.2%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +416.5%
Contains less Sat. FatSaturated fat -75.9%
Contains more Poly. FatPolyunsaturated fat +18.2%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.