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Wheat vs. Margarine — In-Depth Nutrition Comparison

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Summary of differences between wheat and margarine

  • Wheat has more selenium, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, and magnesium; however, margarine is higher in vitamin A.
  • Wheat covers your daily need for selenium, 163% more than margarine.
  • Wheat has less saturated fat.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Wheat  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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 MagnesiumMagnesium +4700%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +2294.4%
Contains more IronIron +5766.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +10060%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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.
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% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +4090%
Contains more Vitamin B2Vitamin B2 +227%
Contains more Vitamin B3Vitamin B3 +29195.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +4555.6%
Contains more FolateFolate +4200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Margarine DV% diff.
Selenium 89.4µg 0µg 163%
Polyunsaturated fat 0.978g 24.302g 155%
Manganese 3.012mg 131%
Fats 2.47g 80.71g 120%
Monounsaturated fat 0.344g 38.877g 96%
Vitamin A 0µg 819µg 91%
Vitamin K 93µg 78%
Phosphorus 508mg 5mg 72%
Saturated fat 0.454g 15.189g 67%
Copper 0.553mg 0mg 61%
Vitamin E 9mg 60%
Iron 3.52mg 0.06mg 43%
Vitamin B3 6.738mg 0.023mg 42%
Zinc 4.16mg 0mg 38%
Magnesium 144mg 3mg 34%
Vitamin B1 0.419mg 0.01mg 34%
Vitamin B6 0.419mg 0.009mg 32%
Protein 13.68g 0.16g 27%
Carbs 71.13g 0.7g 23%
Calories 339kcal 717kcal 19%
Vitamin B5 0.935mg 19%
Potassium 431mg 18mg 12%
Folate 43µg 1µg 11%
Vitamin B2 0.121mg 0.037mg 6%
Vitamin B12 0µg 0.1µg 4%
Calcium 34mg 3mg 3%
Choline 12.4mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 71.13g 0.7g N/A
Sodium 2mg 2mg 0%
Trans fat 14.89g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 ProteinProtein +8450%
Contains more CarbsCarbs +10061.4%
Contains more FatsFats +3167.6%
Contains more WaterWater +51%
~equal in Other ~1.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97%
Contains more Mono. FatMonounsaturated fat +11201.5%
Contains more Poly. FatPolyunsaturated fat +2384.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.