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  6. Spread vs. Margarine

Spread vs. Margarine — In-Depth Nutrition Comparison

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Significant differences between Spread and Margarine

  • Spread has more Vitamin B12, Selenium, Copper, and Vitamin B1, however, Margarine is richer in Vitamin A RAE, Vitamin K, and Vitamin E .
  • Margarine covers your daily Vitamin A RAE needs 88% more than Spread.
  • Margarine contains less Cholesterol.

Specific food types used in this comparison are Sandwich spread, pork, beef and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Spread 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.
Spread
Spread
9
:
1
Margarine
Margarine
Contains more Calcium +300%
Contains more Iron +1216.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +1080%
Contains more Potassium +511.1%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -99.8%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +300%
Contains more Iron +1216.7%
Contains more Magnesium +166.7%
Contains more Phosphorus +1080%
Contains more Potassium +511.1%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -99.8%

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.
Spread
Spread
8
:
4
Margarine
Margarine
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1620%
Contains more Vitamin B2 +262.2%
Contains more Vitamin B3 +7421.7%
Contains more Vitamin B6 +1233.3%
Contains more Folate +100%
Contains more Vitamin B12 +1020%
Contains more Vitamin A +4011.5%
Contains more Vitamin E +417.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +5712.5%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
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 D +∞%
Contains more Vitamin B1 +1620%
Contains more Vitamin B2 +262.2%
Contains more Vitamin B3 +7421.7%
Contains more Vitamin B6 +1233.3%
Contains more Folate +100%
Contains more Vitamin B12 +1020%
Contains more Vitamin A +4011.5%
Contains more Vitamin E +417.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +5712.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
:
1
Margarine
Margarine
Contains more Protein +4687.5%
Contains more Carbs +1605.7%
Contains more Water +264.9%
Contains more Other +45.5%
Contains more Fats +365.5%
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 Protein +4687.5%
Contains more Carbs +1605.7%
Contains more Water +264.9%
Contains more Other +45.5%
Contains more Fats +365.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
:
2
Margarine
Margarine
Contains less Saturated Fat -60.6%
Contains more Monounsaturated Fat +412.6%
Contains more Polyunsaturated fat +847.4%
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -60.6%
Contains more Monounsaturated Fat +412.6%
Contains more Polyunsaturated fat +847.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Margarine Opinion
Net carbs 11.74g 0.7g Spread
Protein 7.66g 0.16g Spread
Fats 17.34g 80.71g Margarine
Carbs 11.94g 0.7g Spread
Calories 235kcal 717kcal Margarine
Fiber 0.2g 0g Spread
Calcium 12mg 3mg Spread
Iron 0.79mg 0.06mg Spread
Magnesium 8mg 3mg Spread
Phosphorus 59mg 5mg Spread
Potassium 110mg 18mg Spread
Sodium 1013mg 2mg Margarine
Zinc 1.02mg 0mg Spread
Copper 0.13mg 0mg Spread
Manganese 0.026mg Spread
Selenium 9.7µg 0µg Spread
Vitamin A 87IU 3577IU Margarine
Vitamin A RAE 26µg 819µg Margarine
Vitamin E 1.74mg 9mg Margarine
Vitamin D 22IU 0IU Spread
Vitamin D 0.6µg 0µg Spread
Vitamin C 0mg 0.2mg Margarine
Vitamin B1 0.172mg 0.01mg Spread
Vitamin B2 0.134mg 0.037mg Spread
Vitamin B3 1.73mg 0.023mg Spread
Vitamin B5 0.43mg Spread
Vitamin B6 0.12mg 0.009mg Spread
Folate 2µg 1µg Spread
Vitamin B12 1.12µg 0.1µg Spread
Vitamin K 1.6µg 93µg Margarine
Tryptophan 0.082mg Spread
Threonine 0.334mg Spread
Isoleucine 0.334mg Spread
Leucine 0.6mg Spread
Lysine 0.663mg Spread
Methionine 0.196mg Spread
Phenylalanine 0.301mg Spread
Valine 0.356mg Spread
Histidine 0.279mg Spread
Cholesterol 38mg 0mg Margarine
Trans Fat 14.89g Spread
Saturated Fat 5.977g 15.189g Spread
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 7.584g 38.877g Margarine
Polyunsaturated fat 2.565g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Margarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
30%
Spread
55%
Margarine
Minerals Daily Need Coverage Score
33%
Spread
1%
Margarine

Comparison summary

Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 9.212g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.5)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 1011mg)
Which food is lower in Cholesterol?
Margarine
Margarine is lower in Cholesterol (difference - 38mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.