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Peanut oil vs. Margarine — In-Depth Nutrition Comparison

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How are peanut oil and margarine different?

  • Peanut oil is higher in vitamin E, monounsaturated fat, and polyunsaturated fat; however, margarine is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for margarine is 77% higher.
  • Peanut oil contains 2 times more vitamin E than margarine. While peanut oil contains 15.69mg of vitamin E, margarine contains only 9mg.
  • Margarine has less saturated fat.

Oil, peanut, salad or cooking and Margarine, regular, 80% fat, composite, stick, without salt are the varieties used in this article.

Infographic

Peanut oil vs Margarine 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 0% 0% 0% 1.1% 0% 0.27% 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 more ZincZinc +∞%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +∞%
~equal in Copper ~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 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% 314% 0% 0% 0% 0% 0% 0% 0% 1.8% 0% 0.05%
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%
Contains more Vitamin EVitamin E +74.3%
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 +13185.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +12300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Peanut oil Margarine DV% diff.
Vitamin A 0µg 819µg 91%
Vitamin K 0.7µg 93µg 77%
Polyunsaturated fat 32g 24.302g 51%
Vitamin E 15.69mg 9mg 45%
Fats 100g 80.71g 30%
Monounsaturated fat 46.2g 38.877g 18%
Saturated fat 16.9g 15.189g 8%
Calories 884kcal 717kcal 8%
Vitamin B12 0µg 0.1µg 4%
Vitamin B2 0mg 0.037mg 3%
Choline 0.1mg 12.4mg 2%
Potassium 0mg 18mg 1%
Vitamin B1 0mg 0.01mg 1%
Magnesium 0mg 3mg 1%
Vitamin B6 0mg 0.009mg 1%
Phosphorus 0mg 5mg 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%
Iron 0.03mg 0.06mg 0%
Zinc 0.01mg 0mg 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

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
18% 49% 34%
Saturated fat: Sat. Fat 16.9 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 32 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 Mono. FatMonounsaturated fat +18.8%
Contains more Poly. FatPolyunsaturated fat +31.7%
Contains less Sat. FatSaturated fat -10.1%

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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. Peanut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171410/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.