Margarine vs. Vegetable oil — In-Depth Nutrition Comparison
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Important differences between margarine and vegetable oil
- Margarine has more vitamin A and vitamin K; however, vegetable oil has more vitamin E, monounsaturated fat, and polyunsaturated fat.
- Margarine's daily need coverage for vitamin A is 72% more.
- Margarine has 62 times more choline than vegetable oil. Margarine has 12.4mg of choline, while vegetable oil has 0.2mg.
- Vegetable oil is lower in saturated fat.
The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Oil, corn, peanut, and olive.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more IronIron | +116.7% |
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +342.9% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +6100% |
| Contains more Vitamin EVitamin E | +64.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 819µg | 0µg | 91% |
| Vitamin K | 93µg | 21µg | 60% |
| Polyunsaturated fat | 24.302g | 33.033g | 58% |
| Vitamin E | 9mg | 14.78mg | 39% |
| Fats | 80.71g | 100g | 30% |
| Monounsaturated fat | 38.877g | 48.033g | 23% |
| Calories | 717kcal | 884kcal | 8% |
| Vitamin B12 | 0.1µg | 0µg | 4% |
| Saturated fat | 15.189g | 14.367g | 4% |
| Vitamin B2 | 0.037mg | 0mg | 3% |
| Choline | 12.4mg | 0.2mg | 2% |
| Vitamin B6 | 0.009mg | 0mg | 1% |
| Iron | 0.06mg | 0.13mg | 1% |
| Phosphorus | 5mg | 0mg | 1% |
| Magnesium | 3mg | 0mg | 1% |
| Vitamin B1 | 0.01mg | 0mg | 1% |
| Potassium | 18mg | 0mg | 1% |
| Protein | 0.16g | 0g | 0% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.7g | 0g | N/A |
| Carbs | 0.7g | 0g | 0% |
| Calcium | 3mg | 0mg | 0% |
| Zinc | 0mg | 0.02mg | 0% |
| Sodium | 2mg | 0mg | 0% |
| Vitamin B3 | 0.023mg | 0mg | 0% |
| Trans fat | 14.89g | N/A | |
| Folate | 1µg | 0µg | 0% |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +23.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
15.189 g
Monounsaturated fat:
Mono. Fat
38.877 g
Polyunsaturated fat:
Poly. Fat
24.302 g
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
| Contains more Mono. FatMonounsaturated fat | +23.6% |
| Contains more Poly. FatPolyunsaturated fat | +35.9% |
~equal in
Saturated fat
~14.367g
