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  6. Sesame oil vs. Margarine

Sesame oil vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between Sesame oil and Margarine

  • Sesame oil is higher in Monounsaturated Fat, and Polyunsaturated fat, yet Margarine is higher in Vitamin A RAE, Vitamin K, and Vitamin E .
  • Margarine covers your daily Vitamin A RAE needs 91% more than Sesame oil.
  • Sesame oil contains 2 times more Polyunsaturated fat than Margarine. While Sesame oil contains 41.7g of Polyunsaturated fat, Margarine contains only 24.302g.
  • The amount of Saturated Fat in Sesame oil is lower.

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

Infographic

Sesame 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.
Sesame oil
Sesame oil
1
:
5
Margarine
Margarine
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Sesame oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%

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.
Sesame oil
Sesame oil
1
:
10
Margarine
Margarine
Contains more Vitamin A +∞%
Contains more Vitamin E +542.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +583.8%
Sesame oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 28% 0% 0% 0% 0% 0% 0% 0% 0% 0% 34%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin A +∞%
Contains more Vitamin E +542.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +583.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame oil
Sesame oil
1
:
4
Margarine
Margarine
Contains more Fats +23.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Sesame oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Margarine
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 Fats +23.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame oil
Sesame oil
3
:
0
Margarine
Margarine
Contains more Polyunsaturated fat +71.6%
Equal in Saturated Fat - 15.189
Equal in Monounsaturated Fat - 38.877
Sesame oil
15% 42% 44%
Saturated Fat: 14.2 g
Monounsaturated Fat: 39.7 g
Polyunsaturated fat: 41.7 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains more Polyunsaturated fat +71.6%
Equal in Saturated Fat - 15.189
Equal in Monounsaturated Fat - 38.877

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame oil Margarine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sesame oil Margarine Opinion
Net carbs 0g 0.7g Margarine
Protein 0g 0.16g Margarine
Fats 100g 80.71g Sesame oil
Carbs 0g 0.7g Margarine
Calories 884kcal 717kcal Sesame oil
Calcium 0mg 3mg Margarine
Iron 0mg 0.06mg Margarine
Magnesium 0mg 3mg Margarine
Phosphorus 0mg 5mg Margarine
Potassium 0mg 18mg Margarine
Sodium 0mg 2mg Sesame oil
Vitamin A 0IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 1.4mg 9mg Margarine
Vitamin C 0mg 0.2mg Margarine
Vitamin B1 0mg 0.01mg Margarine
Vitamin B2 0mg 0.037mg Margarine
Vitamin B3 0mg 0.023mg Margarine
Vitamin B6 0mg 0.009mg Margarine
Folate 0µg 1µg Margarine
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 13.6µg 93µg Margarine
Trans Fat 14.89g Sesame oil
Saturated Fat 14.2g 15.189g Sesame oil
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 39.7g 38.877g Sesame oil
Polyunsaturated fat 41.7g 24.302g Sesame oil
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame oil Margarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
5%
Sesame oil
55%
Margarine
Minerals Daily Need Coverage Score
0%
Sesame oil
1%
Margarine

Comparison summary

Which food contains less Sodium?
Sesame oil
Sesame oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sesame oil
Sesame oil is lower in Saturated Fat (difference - 0.989g)
Which food is cheaper?
Sesame oil
Sesame oil is cheaper (difference - $0.5)
Which food is richer in minerals?
Margarine
Margarine is relatively richer in minerals
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sesame oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171016/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.