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Spread vs. Margarine — In-Depth Nutrition Comparison

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Important differences between Spread and Margarine

  • Spread has less Vitamin K, Vitamin E , Polyunsaturated fat, and Monounsaturated 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
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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.
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
1
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% 269% 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% 215% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin AVitamin A +25.5%
Contains more Vitamin E Vitamin E +429.4%
Contains more Vitamin KVitamin K +656.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

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
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Spread Margarine Opinion
Calories 158kcal 717kcal Margarine
Protein 0g 0.16g Margarine
Fats 17.1g 80.71g Margarine
Vitamin C 0.2mg Margarine
Net carbs 0g 0.7g Margarine
Carbs 0g 0.7g Margarine
Magnesium 3mg Margarine
Calcium 3mg Margarine
Potassium 12mg 18mg Margarine
Iron 0.06mg Margarine
Phosphorus 0mg 5mg Margarine
Sodium 755mg 2mg Margarine
Vitamin A 4489IU 3577IU Spread
Vitamin A RAE 819µg Margarine
Vitamin E 1.7mg 9mg Margarine
Vitamin B1 0.01mg Margarine
Vitamin B2 0.037mg Margarine
Vitamin B3 0.023mg Margarine
Vitamin B6 0.009mg Margarine
Vitamin B12 0.1µg Margarine
Vitamin K 12.3µg 93µg Margarine
Folate 1µg Margarine
Trans Fat 2.45g 14.89g Spread
Choline 12.4mg Margarine
Saturated Fat 2.22g 15.189g Spread
Monounsaturated Fat 7.6g 38.877g Margarine
Polyunsaturated fat 3.98g 24.302g Margarine
Omega-3 - DPA 0.006g 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 Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Spread
51%
Margarine
Minerals Daily Need Coverage Score
10%
Spread
1%
Margarine

Comparison summary

Which food is lower in Saturated Fat?
Spread
Spread is lower in Saturated Fat (difference - 12.969g)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.5)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 753mg)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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/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.