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Spread vs. Salmon oil — In-Depth Nutrition Comparison

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How are spread and salmon oil different?

  • Spread is richer in vitamin A, while salmon oil is higher in monounsaturated fat and polyunsaturated fat.
  • Salmon oil covers your daily need for cholesterol, 162% more than spread.
  • Salmon oil is lower in sodium.

Margarine-like spread, SMART BEAT Super Light without saturated fat and Fish oil, salmon types were used in this article.

Infographic

Spread vs Salmon oil 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
1
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more PotassiumPotassium +∞%
Contains less SodiumSodium -100%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Iron ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Phosphorus ~0mg
~equal in Manganese ~0mg
~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
2
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spread Salmon oil DV% diff.
Polyunsaturated fat 3.98g 40.324g 242%
Cholesterol 0mg 485mg 162%
Fats 17.1g 100g 128%
Saturated fat 2.22g 19.872g 80%
Monounsaturated fat 7.6g 29.037g 54%
Calories 158kcal 902kcal 37%
Sodium 755mg 0mg 33%
Vitamin E 1.7mg 11%
Vitamin K 12.3µg 10%
Potassium 12mg 0mg 0%
Trans fat 2.45g N/A
Omega-3 - EPA 13.023g N/A
Omega-3 - DHA 18.232g N/A
Omega-3 - DPA 2.991g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +484.8%
~equal in Protein ~0g
~equal in Carbs ~0g

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
22% 33% 45%
Saturated fat: Sat. Fat 19.872 g
Monounsaturated fat: Mono. Fat 29.037 g
Polyunsaturated fat: Poly. Fat 40.324 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +282.1%
Contains more Poly. FatPolyunsaturated fat +913.2%

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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. Salmon oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172343/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.