Margarine vs. Walnut — In-Depth Nutrition Comparison
Compare
Important differences between Margarine and Walnut
- Margarine has more Vitamin A RAE, Vitamin K, and Vitamin E , however, Walnut has more Copper, Phosphorus, Vitamin B6, Magnesium, Iron, and Zinc.
- Walnut's daily need coverage for Copper is 176% more.
- Margarine has 819 times more Vitamin A RAE than Walnut. Margarine has 819µg of Vitamin A RAE, while Walnut has 1µg.
- Walnut is lower in Saturated Fat.
The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Nuts, walnuts, english.
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.
Contains
more
Calcium
+3166.7%
Contains
more
Iron
+4750%
Contains
more
Magnesium
+5166.7%
Contains
more
Phosphorus
+6820%
Contains
more
Potassium
+2350%
Contains
more
Zinc
+∞%
Contains
more
Copper
+∞%
Contains
more
Selenium
+∞%
Equal in Sodium - 2
Contains
more
Calcium
+3166.7%
Contains
more
Iron
+4750%
Contains
more
Magnesium
+5166.7%
Contains
more
Phosphorus
+6820%
Contains
more
Potassium
+2350%
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.
:
Contains
more
Vitamin A
+17785%
Contains
more
Vitamin E
+1185.7%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+3344.4%
Contains
more
Vitamin C
+550%
Contains
more
Vitamin B1
+3310%
Contains
more
Vitamin B2
+305.4%
Contains
more
Vitamin B3
+4791.3%
Contains
more
Vitamin B6
+5866.7%
Contains
more
Folate
+9700%
Contains
more
Vitamin A
+17785%
Contains
more
Vitamin E
+1185.7%
Contains
more
Vitamin B12
+∞%
Contains
more
Vitamin K
+3344.4%
Contains
more
Vitamin C
+550%
Contains
more
Vitamin B1
+3310%
Contains
more
Vitamin B2
+305.4%
Contains
more
Vitamin B3
+4791.3%
Contains
more
Vitamin B6
+5866.7%
Contains
more
Folate
+9700%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+23.8%
Contains
more
Water
+305.9%
Contains
more
Protein
+9418.8%
Contains
more
Carbs
+1858.6%
Equal in Other - 1.78
Contains
more
Fats
+23.8%
Contains
more
Water
+305.9%
Contains
more
Protein
+9418.8%
Contains
more
Carbs
+1858.6%
Equal in Other - 1.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+335.2%
Contains
less
Saturated Fat
-59.7%
Contains
more
Polyunsaturated fat
+94.1%
Contains
more
Monounsaturated Fat
+335.2%
Contains
less
Saturated Fat
-59.7%
Contains
more
Polyunsaturated fat
+94.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.7g | 7.01g |
|
| Protein | 0.16g | 15.23g |
|
| Fats | 80.71g | 65.21g |
|
| Carbs | 0.7g | 13.71g |
|
| Calories | 717kcal | 654kcal |
|
| Starch | 0.06g |
|
|
| Fructose | 0.09g |
|
|
| Sugar | 0g | 2.61g |
|
| Fiber | 0g | 6.7g |
|
| Calcium | 3mg | 98mg |
|
| Iron | 0.06mg | 2.91mg |
|
| Magnesium | 3mg | 158mg |
|
| Phosphorus | 5mg | 346mg |
|
| Potassium | 18mg | 441mg |
|
| Sodium | 2mg | 2mg | |
| Zinc | 0mg | 3.09mg |
|
| Copper | 0mg | 1.586mg |
|
| Manganese | 3.414mg |
|
|
| Selenium | 0µg | 4.9µg |
|
| Vitamin A | 3577IU | 20IU |
|
| Vitamin A RAE | 819µg | 1µg |
|
| Vitamin E | 9mg | 0.7mg |
|
| Vitamin C | 0.2mg | 1.3mg |
|
| Vitamin B1 | 0.01mg | 0.341mg |
|
| Vitamin B2 | 0.037mg | 0.15mg |
|
| Vitamin B3 | 0.023mg | 1.125mg |
|
| Vitamin B5 | 0.57mg |
|
|
| Vitamin B6 | 0.009mg | 0.537mg |
|
| Folate | 1µg | 98µg |
|
| Vitamin B12 | 0.1µg | 0µg |
|
| Vitamin K | 93µg | 2.7µg |
|
| Tryptophan | 0.17mg |
|
|
| Threonine | 0.596mg |
|
|
| Isoleucine | 0.625mg |
|
|
| Leucine | 1.17mg |
|
|
| Lysine | 0.424mg |
|
|
| Methionine | 0.236mg |
|
|
| Phenylalanine | 0.711mg |
|
|
| Valine | 0.753mg |
|
|
| Histidine | 0.391mg |
|
|
| Trans Fat | 14.89g |
|
|
| Saturated Fat | 15.189g | 6.126g |
|
| Omega-3 - DPA | 0.006g | 0g |
|
| Monounsaturated Fat | 38.877g | 8.933g |
|
| Polyunsaturated fat | 24.302g | 47.174g |
|
| Omega-6 - Linoleic acid | 21.522g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
33%
Minerals Daily Need Coverage Score
1%
152%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 9.063g)
Which food is lower in Sugar?
Margarine is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Margarine is cheaper (difference - $4.5)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.