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Margarine vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between margarine and khorasan wheat

  • Margarine is higher in vitamin K, vitamin A, and vitamin E, yet khorasan wheat is higher in selenium, copper, phosphorus, iron, vitamin B1, and fiber.
  • Khorasan wheat covers your daily selenium needs 148% more than margarine.
  • Margarine contains 358 times more vitamin A than khorasan wheat. While margarine contains 3577IU of vitamin A, khorasan wheat contains only 10IU.
  • The amount of saturated fat in khorasan wheat is lower.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Wheat, KAMUT khorasan, uncooked.

Infographic

Margarine vs Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +4233.3%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +2138.9%
Contains more IronIron +6183.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +7180%
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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +81800%
Contains more Vitamin EVitamin E +1375.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +5560%
Contains more Vitamin B2Vitamin B2 +397.3%
Contains more Vitamin B3Vitamin B3 +27617.4%
Contains more Vitamin B6Vitamin B6 +2777.8%
Contains more CholineCholine +108.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Margarine Khorasan wheat DV% diff.
Polyunsaturated fat 24.302g 0.621g 158%
Selenium 0µg 81.5µg 148%
Fats 80.71g 2.13g 121%
Manganese 2.735mg 119%
Monounsaturated fat 38.877g 0.213g 97%
Vitamin A 819µg 1µg 91%
Vitamin K 93µg 1.8µg 76%
Saturated fat 15.189g 0.196g 68%
Vitamin E 9mg 0.61mg 56%
Copper 0mg 0.506mg 56%
Phosphorus 5mg 364mg 51%
Vitamin B1 0.01mg 0.566mg 46%
Iron 0.06mg 3.77mg 46%
Fiber 0g 11.1g 44%
Vitamin B3 0.023mg 6.375mg 40%
Zinc 0mg 3.68mg 33%
Magnesium 3mg 130mg 30%
Protein 0.16g 14.54g 29%
Carbs 0.7g 70.58g 23%
Starch 52.41g 22%
Vitamin B5 0.949mg 19%
Vitamin B6 0.009mg 0.259mg 19%
Calories 717kcal 337kcal 19%
Vitamin B2 0.037mg 0.184mg 11%
Potassium 18mg 403mg 11%
Vitamin B12 0.1µg 4%
Choline 12.4mg 25.8mg 2%
Calcium 3mg 22mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 59.48g N/A
Sugar 0g 7.84g N/A
Sodium 2mg 5mg 0%
Folate 1µg 0%
Trans fat 14.89g 0.005g N/A
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +3689.2%
Contains more WaterWater +49.2%
Contains more OtherOther +13.7%
Contains more ProteinProtein +8987.5%
Contains more CarbsCarbs +9982.9%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +18152.1%
Contains more Poly. FatPolyunsaturated fat +3813.4%
Contains less Sat. FatSaturated fat -98.7%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.