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  6. Margarine vs. Soybean raw

Margarine vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between Margarine and Soybean raw

  • Margarine is higher in Vitamin A RAE, and Vitamin E , yet Soybean raw is higher in Iron, Copper, Phosphorus, Folate, Vitamin B1, Magnesium, and Vitamin B2.
  • Soybean raw covers your daily Iron needs 196% more than Margarine.
  • Margarine contains 819 times more Vitamin A RAE than Soybean raw. While Margarine contains 819µg of Vitamin A RAE, Soybean raw contains only 1µg.
  • The amount of Saturated Fat in Soybean raw is lower.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Soybeans, mature seeds, raw.

Infographic

Margarine vs Soybean raw 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.
Margarine
Margarine
0
:
9
Soybean raw
Soybean raw
Contains more Calcium +9133.3%
Contains more Iron +26066.7%
Contains more Magnesium +9233.3%
Contains more Phosphorus +13980%
Contains more Potassium +9883.3%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Equal in Sodium - 2
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +9133.3%
Contains more Iron +26066.7%
Contains more Magnesium +9233.3%
Contains more Phosphorus +13980%
Contains more Potassium +9883.3%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Equal in Sodium - 2

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.
Margarine
Margarine
4
:
7
Soybean raw
Soybean raw
Contains more Vitamin A +16159.1%
Contains more Vitamin E +958.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +97.9%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +8640%
Contains more Vitamin B2 +2251.4%
Contains more Vitamin B3 +6956.5%
Contains more Vitamin B6 +4088.9%
Contains more Folate +37400%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +16159.1%
Contains more Vitamin E +958.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +97.9%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +8640%
Contains more Vitamin B2 +2251.4%
Contains more Vitamin B3 +6956.5%
Contains more Vitamin B6 +4088.9%
Contains more Folate +37400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
2
:
3
Soybean raw
Soybean raw
Contains more Fats +304.8%
Contains more Water +93.4%
Contains more Protein +22706.3%
Contains more Carbs +4208.6%
Contains more Other +155%
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +304.8%
Contains more Water +93.4%
Contains more Protein +22706.3%
Contains more Carbs +4208.6%
Contains more Other +155%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +782.8%
Contains more Polyunsaturated fat +115.9%
Contains less Saturated Fat -81%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +782.8%
Contains more Polyunsaturated fat +115.9%
Contains less Saturated Fat -81%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Soybean raw Opinion
Net carbs 0.7g 20.86g Soybean raw
Protein 0.16g 36.49g Soybean raw
Fats 80.71g 19.94g Margarine
Carbs 0.7g 30.16g Soybean raw
Calories 717kcal 446kcal Margarine
Sugar 0g 7.33g Margarine
Fiber 0g 9.3g Soybean raw
Calcium 3mg 277mg Soybean raw
Iron 0.06mg 15.7mg Soybean raw
Magnesium 3mg 280mg Soybean raw
Phosphorus 5mg 704mg Soybean raw
Potassium 18mg 1797mg Soybean raw
Sodium 2mg 2mg
Zinc 0mg 4.89mg Soybean raw
Copper 0mg 1.658mg Soybean raw
Manganese 2.517mg Soybean raw
Selenium 0µg 17.8µg Soybean raw
Vitamin A 3577IU 22IU Margarine
Vitamin A RAE 819µg 1µg Margarine
Vitamin E 9mg 0.85mg Margarine
Vitamin C 0.2mg 6mg Soybean raw
Vitamin B1 0.01mg 0.874mg Soybean raw
Vitamin B2 0.037mg 0.87mg Soybean raw
Vitamin B3 0.023mg 1.623mg Soybean raw
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.009mg 0.377mg Soybean raw
Folate 1µg 375µg Soybean raw
Vitamin B12 0.1µg 0µg Margarine
Vitamin K 93µg 47µg Margarine
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Trans Fat 14.89g 0g Soybean raw
Saturated Fat 15.189g 2.884g Soybean raw
Omega-3 - DPA 0.006g Margarine
Monounsaturated Fat 38.877g 4.404g Margarine
Polyunsaturated fat 24.302g 11.255g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

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

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
85%
Soybean raw
Minerals Daily Need Coverage Score
1%
Margarine
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 12.305g)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 14)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $2.9)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.