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Spread vs. Margarine — In-Depth Nutrition Comparison

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Important differences between spread and margarine

  • Spread has more vitamin A; however, margarine has more vitamin K, vitamin E, monounsaturated fat, and polyunsaturated fat.
  • Margarine's daily need coverage for vitamin K is 67% more.
  • Spread has 378 times more sodium than margarine. Spread has 755mg of sodium, while margarine has 2mg.

The food varieties used in the comparison are Margarine-like spread, SMART BEAT Super Light without saturated fat 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
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 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 PotassiumPotassium +50%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.7%
~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.
Spread
Spread
0
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% 34% 0% 0% 0% 0% 0% 0% 0% 31% 0% 0%
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 +429.4%
Contains more Vitamin KVitamin K +656.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Spread Margarine DV% diff.
Polyunsaturated fat 3.98g 24.302g 135%
Fats 17.1g 80.71g 98%
Vitamin A 819µg 91%
Monounsaturated fat 7.6g 38.877g 78%
Vitamin K 12.3µg 93µg 67%
Saturated fat 2.22g 15.189g 59%
Vitamin E 1.7mg 9mg 49%
Sodium 755mg 2mg 33%
Calories 158kcal 717kcal 28%
Vitamin B12 0.1µg 4%
Vitamin B2 0.037mg 3%
Choline 12.4mg 2%
Vitamin B6 0.009mg 1%
Vitamin B1 0.01mg 1%
Phosphorus 0mg 5mg 1%
Iron 0.06mg 1%
Magnesium 3mg 1%
Protein 0g 0.16g 0%
Vitamin C 0.2mg 0%
Carbs 0g 0.7g 0%
Net carbs 0g 0.7g N/A
Calcium 3mg 0%
Potassium 12mg 18mg 0%
Vitamin B3 0.023mg 0%
Folate 1µg 0%
Trans fat 2.45g 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
Spread
Spread
2
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 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 WaterWater +389.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +372%
Contains more CarbsCarbs +∞%
~equal in Other ~1.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
1
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 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 less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +411.5%
Contains more Poly. FatPolyunsaturated fat +510.6%

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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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.