Palm oil vs. Margarine — In-Depth Nutrition Comparison
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Important differences between palm oil and margarine
- Palm oil has more vitamin E; however, margarine has more vitamin A, vitamin K, monounsaturated fat, and polyunsaturated fat.
- Palm oil's daily need coverage for saturated fat is 171% more.
- Palm oil has 2 times more vitamin E than margarine. Palm oil has 15.94mg of vitamin E, while margarine has 9mg.
- Margarine is lower in saturated fat.
The food varieties used in the comparison are Oil, palm and Margarine, regular, 80% fat, composite, stick, without salt.
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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +500% |
| Contains more PhosphorusPhosphorus | +∞% |
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 EVitamin E | +77.1% |
| 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 | +1062.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4033.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -69.2% |
| Contains more Poly. FatPolyunsaturated fat | +161.3% |
~equal in
Monounsaturated fat
~38.877g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 49.3g | 15.189g | 155% |
| Polyunsaturated fat | 9.3g | 24.302g | 100% |
| Vitamin A | 0µg | 819µg | 91% |
| Vitamin K | 8µg | 93µg | 71% |
| Vitamin E | 15.94mg | 9mg | 46% |
| Fats | 100g | 80.71g | 30% |
| Calories | 884kcal | 717kcal | 8% |
| Monounsaturated fat | 37g | 38.877g | 5% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Vitamin B2 | 0mg | 0.037mg | 3% |
| Choline | 0.3mg | 12.4mg | 2% |
| Vitamin B6 | 0mg | 0.009mg | 1% |
| Vitamin B1 | 0mg | 0.01mg | 1% |
| Phosphorus | 0mg | 5mg | 1% |
| Iron | 0.01mg | 0.06mg | 1% |
| Potassium | 0mg | 18mg | 1% |
| Magnesium | 0mg | 3mg | 1% |
| Protein | 0g | 0.16g | 0% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 0g | 0.7g | 0% |
| Net carbs | 0g | 0.7g | N/A |
| 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 | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
26%
55%
Minerals Daily Need Coverage Score
0%
1%
Comparison summary
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Margarine is lower in Saturated fat (difference - 34.111g)
Which food is cheaper?
Margarine is cheaper (difference - $1.5)
Which food is richer in minerals?
Margarine is relatively richer in minerals
Which food is richer in vitamins?
Margarine is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)