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Margarine vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between margarine and wheat

  • Margarine has more vitamin A; however, wheat is higher in selenium, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, and magnesium.
  • Wheat covers your daily need for selenium, 163% more than margarine.
  • Wheat has less saturated fat.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Margarine, regular, 80% fat, composite, stick, without salt and Wheat, durum.

Infographic

Margarine vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +4700%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +2294.4%
Contains more IronIron +5766.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +10060%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4090%
Contains more Vitamin B2Vitamin B2 +227%
Contains more Vitamin B3Vitamin B3 +29195.7%
Contains more Vitamin B6Vitamin B6 +4555.6%
Contains more FolateFolate +4200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Wheat DV% diff.
Selenium 0µg 89.4µg 163%
Polyunsaturated fat 24.302g 0.978g 155%
Manganese 3.012mg 131%
Fats 80.71g 2.47g 120%
Monounsaturated fat 38.877g 0.344g 96%
Vitamin A 819µg 0µg 91%
Vitamin K 93µg 78%
Phosphorus 5mg 508mg 72%
Saturated fat 15.189g 0.454g 67%
Copper 0mg 0.553mg 61%
Vitamin E 9mg 60%
Iron 0.06mg 3.52mg 43%
Vitamin B3 0.023mg 6.738mg 42%
Zinc 0mg 4.16mg 38%
Magnesium 3mg 144mg 34%
Vitamin B1 0.01mg 0.419mg 34%
Vitamin B6 0.009mg 0.419mg 32%
Protein 0.16g 13.68g 27%
Carbs 0.7g 71.13g 23%
Calories 717kcal 339kcal 19%
Vitamin B5 0.935mg 19%
Potassium 18mg 431mg 12%
Folate 1µg 43µg 11%
Vitamin B2 0.037mg 0.121mg 6%
Vitamin B12 0.1µg 0µg 4%
Calcium 3mg 34mg 3%
Choline 12.4mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 71.13g N/A
Sodium 2mg 2mg 0%
Trans fat 14.89g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +3167.6%
Contains more WaterWater +51%
Contains more ProteinProtein +8450%
Contains more CarbsCarbs +10061.4%
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +11201.5%
Contains more Poly. FatPolyunsaturated fat +2384.9%
Contains less Sat. FatSaturated fat -97%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.