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Margarine vs. Vegetable — In-Depth Nutrition Comparison

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Differences between margarine and vegetable

  • Margarine has more vitamin K and vitamin E, while vegetable has more fiber, vitamin A, iron, copper, phosphorus, vitamin B2, and vitamin B3.
  • Margarine's daily need coverage for saturated fat is 76% higher.
  • Vegetable contains 24 times less vitamin E than margarine. Margarine contains 9mg of vitamin E, while vegetable contains 0.38mg.
  • The amount of saturated fat in vegetable is lower.
  • Margarine has a lower glycemic index. The glycemic index of margarine is 0, while the glycemic index of vegetable is 66.

The food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Margarine vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +838.9%
Contains more IronIron +1266.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +920%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin AVitamin A +282.7%
Contains more Vitamin EVitamin E +2268.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +295.7%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin B1Vitamin B1 +610%
Contains more Vitamin B2Vitamin B2 +224.3%
Contains more Vitamin B3Vitamin B3 +3600%
Contains more Vitamin B6Vitamin B6 +722.2%
Contains more FolateFolate +1800%
Contains more CholineCholine +94.4%
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +53706.7%
Contains more OtherOther +185.1%
Contains more ProteinProtein +1687.5%
Contains more CarbsCarbs +1770%
Contains more WaterWater +403.8%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +388670%
Contains more Poly. FatPolyunsaturated fat +33652.8%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Vegetable DV% diff.
Polyunsaturated fat 24.302g 0.072g 162%
Fats 80.71g 0.15g 124%
Monounsaturated fat 38.877g 0.01g 97%
Saturated fat 15.189g 0.031g 69%
Vitamin A 819µg 214µg 67%
Vitamin K 93µg 23.5µg 58%
Vitamin E 9mg 0.38mg 57%
Calories 717kcal 65kcal 33%
Fiber 0g 4.4g 18%
Manganese 0.379mg 16%
Iron 0.06mg 0.82mg 10%
Copper 0mg 0.083mg 9%
Phosphorus 5mg 51mg 7%
Vitamin B2 0.037mg 0.12mg 6%
Vitamin B6 0.009mg 0.074mg 5%
Protein 0.16g 2.86g 5%
Vitamin B1 0.01mg 0.071mg 5%
Folate 1µg 19µg 5%
Vitamin B3 0.023mg 0.851mg 5%
Magnesium 3mg 22mg 5%
Carbs 0.7g 13.09g 4%
Zinc 0mg 0.49mg 4%
Potassium 18mg 169mg 4%
Vitamin B12 0.1µg 0µg 4%
Vitamin C 0.2mg 3.2mg 3%
Vitamin B5 0.151mg 3%
Calcium 3mg 25mg 2%
Choline 12.4mg 24.1mg 2%
Selenium 0µg 0.3µg 1%
Sodium 2mg 35mg 1%
Net carbs 0.7g 8.69g N/A
Sugar 0g 3.12g N/A
Trans fat 14.89g 0g N/A
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%
Omega-3 - DPA 0.006g 0g 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 Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
1%
Margarine
19%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 15.158g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.