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  6. Margarine vs. Sockeye salmon

Margarine vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between margarine and sockeye salmon

  • Margarine has more vitamin K, vitamin A, and vitamin E; however, sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus.
  • Sockeye salmon covers your daily need for vitamin B12, 182% more than margarine.
  • Margarine has 930 times more vitamin K than sockeye salmon. While margarine has 93µg of vitamin K, sockeye salmon has only 0.1µg.
  • Sockeye salmon has less saturated fat.

These are the specific foods used in this comparison Margarine, regular, 80% fat, composite, stick, without salt and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Margarine vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains less SodiumSodium -97.8%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +2322.2%
Contains more IronIron +766.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +6000%
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1312.1%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin KVitamin K +92900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1470%
Contains more Vitamin B2Vitamin B2 +564.9%
Contains more Vitamin B3Vitamin B3 +43913%
Contains more Vitamin B6Vitamin B6 +9088.9%
Contains more Vitamin B12Vitamin B12 +4370%
Contains more FolateFolate +600%
Contains more CholineCholine +808.1%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +1349%
Contains more CarbsCarbs +∞%
Contains more OtherOther +208.1%
Contains more ProteinProtein +16450%
Contains more WaterWater +307.6%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +1985.7%
Contains more Poly. FatPolyunsaturated fat +1731.3%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Sockeye salmon DV% diff.
Vitamin B12 0.1µg 4.47µg 182%
Polyunsaturated fat 24.302g 1.327g 153%
Fats 80.71g 5.57g 116%
Monounsaturated fat 38.877g 1.864g 93%
Vitamin A 819µg 58µg 85%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Vitamin K 93µg 0.1µg 77%
Saturated fat 15.189g 0.969g 65%
Selenium 0µg 35.5µg 65%
Vitamin B6 0.009mg 0.827mg 63%
Vitamin B3 0.023mg 10.123mg 63%
Protein 0.16g 26.48g 53%
Vitamin E 9mg 0.99mg 53%
Phosphorus 5mg 305mg 43%
Calories 717kcal 156kcal 28%
Vitamin B5 1.274mg 25%
Cholesterol 0mg 61mg 20%
Choline 12.4mg 112.6mg 18%
Vitamin B2 0.037mg 0.246mg 16%
Vitamin B1 0.01mg 0.157mg 12%
Potassium 18mg 436mg 12%
Copper 0mg 0.076mg 8%
Magnesium 3mg 36mg 8%
Iron 0.06mg 0.52mg 6%
Zinc 0mg 0.55mg 5%
Sodium 2mg 92mg 4%
Folate 1µg 7µg 2%
Manganese 0.013mg 1%
Calcium 3mg 11mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 0g N/A
Carbs 0.7g 0g 0%
Trans fat 14.89g 0.023g N/A
Tryptophan 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 2.574mg 0%
Methionine 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0.006g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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 Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Margarine
113%
Sockeye salmon
Minerals Daily Need Coverage Score
1%
Margarine
47%
Sockeye salmon

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 14.22g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 90mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $12.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.