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Oat oil vs. Margarine — In-Depth Nutrition Comparison

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A recap on the differences between oat oil and margarine

  • Oat oil is higher in vitamin E and polyunsaturated fat, yet margarine is higher in vitamin A, vitamin K, and monounsaturated fat.
  • Margarine covers your daily vitamin A needs 72% more than oat oil.
  • Oat oil contains 2 times more polyunsaturated fat than margarine. While oat oil contains 40.87g of polyunsaturated fat, margarine contains only 24.302g.
  • The amount of saturated fat in margarine is lower.

Food varieties used in this article are Oil, oat and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Oat oil vs Margarine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Manganese ~mg
~equal in Selenium ~0µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 288% 0% 0% 0% 0% 0% 0% 62% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Contains more Vitamin EVitamin E +60%
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 +276.5%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Oat oil Margarine DV% diff.
Polyunsaturated fat 40.87g 24.302g 110%
Vitamin A 0µg 819µg 91%
Vitamin K 24.7µg 93µg 57%
Vitamin E 14.4mg 9mg 36%
Fats 100g 80.71g 30%
Saturated fat 19.62g 15.189g 20%
Monounsaturated fat 35.11g 38.877g 9%
Calories 884kcal 717kcal 8%
Vitamin B12 0µg 0.1µg 4%
Vitamin B2 0mg 0.037mg 3%
Choline 12.4mg 2%
Magnesium 0mg 3mg 1%
Potassium 0mg 18mg 1%
Iron 0mg 0.06mg 1%
Phosphorus 0mg 5mg 1%
Vitamin B1 0mg 0.01mg 1%
Vitamin B6 0mg 0.009mg 1%
Protein 0g 0.16g 0%
Weight per 100 calories 11g 14g N/A
Unsaturated / Saturated Fat ratio 3.9 4.2 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.7g N/A
Carbs 0g 0.7g 0%
Calcium 0mg 3mg 0%
Sodium 0mg 2mg 0%
Vitamin B3 0mg 0.023mg 0%
Folate 0µg 1µg 0%
Trans fat 14.89g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more FatsFats +23.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 19.62 g
Monounsaturated fat: Mono. Fat 35.11 g
Polyunsaturated fat: Poly. Fat 40.87 g
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains more Poly. FatPolyunsaturated fat +68.2%
Contains less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +10.7%

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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. Oat oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173576/nutrients
  2. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.