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Sunflower oil vs. Margarine — In-Depth Nutrition Comparison

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Important differences between Sunflower oil and Margarine

  • Sunflower oil has more Vitamin E , Monounsaturated Fat, and Polyunsaturated fat, however, Margarine has more Vitamin A RAE, and Vitamin K.
  • Sunflower oil's daily need coverage for Vitamin E is 214% more.
  • Sunflower oil is lower in Saturated Fat.

The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Sunflower 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.
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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.
:
Contains more Vitamin E +356.4%
Contains more Vitamin A +∞%
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 +1622.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
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 E +356.4%
Contains more Vitamin A +∞%
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 +1622.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +23.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 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
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +18.8%
Contains more Polyunsaturated fat +49.8%
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +18.8%
Contains more Polyunsaturated fat +49.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower 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 Sunflower oil Margarine Opinion
Net carbs 0g 0.7g Margarine
Protein 0g 0.16g Margarine
Fats 100g 80.71g Sunflower oil
Carbs 0g 0.7g Margarine
Calories 884kcal 717kcal Sunflower 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 Sunflower oil
Vitamin A 0IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 41.08mg 9mg Sunflower oil
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 5.4µg 93µg Margarine
Trans Fat 14.89g Sunflower oil
Saturated Fat 13g 15.189g Sunflower oil
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 46.2g 38.877g Sunflower oil
Polyunsaturated fat 36.4g 24.302g Sunflower oil
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
70%
Sunflower oil
55%
Margarine
Minerals Daily Need Coverage Score
0%
Sunflower oil
1%
Margarine

Comparison summary

Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Sunflower oil
Sunflower oil is lower in Saturated Fat (difference - 2.189g)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1)
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.