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Butter vs. Margarine — In-Depth Nutrition Comparison

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Important differences between butter and margarine

  • Butter has less vitamin K, vitamin E, vitamin A, polyunsaturated fat, and monounsaturated fat.
  • Butter's daily need coverage for saturated fat is 177% more.

The food varieties used in the comparison are Butter, without salt and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Butter 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.
Butter
Butter
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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 CalciumCalcium +700%
Contains more PotassiumPotassium +33.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +380%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +200%
Contains less SodiumSodium -81.8%

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.
Butter
Butter
4
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 0% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Contains more Vitamin B3Vitamin B3 +82.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +70%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +19.7%
Contains more Vitamin EVitamin E +287.9%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +1228.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.037mg

All nutrients comparison - raw data values

Nutrient Butter Margarine DV% diff.
Saturated fat 50.489g 15.189g 160%
Polyunsaturated fat 3.01g 24.302g 142%
Cholesterol 215mg 0mg 72%
Vitamin K 7µg 93µg 72%
Vitamin E 2.32mg 9mg 45%
Monounsaturated fat 23.43g 38.877g 39%
Vitamin A 684µg 819µg 15%
Phosphorus 24mg 5mg 3%
Vitamin B12 0.17µg 0.1µg 3%
Calcium 24mg 3mg 2%
Copper 0.016mg 0mg 2%
Selenium 1µg 0µg 2%
Vitamin B5 0.11mg 2%
Protein 0.85g 0.16g 1%
Fats 81.11g 80.71g 1%
Iron 0.02mg 0.06mg 1%
Zinc 0.09mg 0mg 1%
Folate 3µg 1µg 1%
Choline 18.8mg 12.4mg 1%
Calories 717kcal 717kcal 0%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.06g 0.7g N/A
Carbs 0.06g 0.7g 0%
Magnesium 2mg 3mg 0%
Potassium 24mg 18mg 0%
Sugar 0.06g 0g N/A
Sodium 11mg 2mg 0%
Manganese 0.004mg 0%
Vitamin B1 0.005mg 0.01mg 0%
Vitamin B2 0.034mg 0.037mg 0%
Vitamin B3 0.042mg 0.023mg 0%
Vitamin B6 0.003mg 0.009mg 0%
Trans fat 14.89g N/A
Tryptophan 0.012mg 0%
Threonine 0.038mg 0%
Isoleucine 0.051mg 0%
Leucine 0.083mg 0%
Lysine 0.067mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.041mg 0%
Valine 0.057mg 0%
Histidine 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 2.166g 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
3
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 +431.3%
Contains more CarbsCarbs +1066.7%
Contains more OtherOther +4675%
~equal in Fats ~80.71g
~equal in Water ~16.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
0
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 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 -69.9%
Contains more Mono. FatMonounsaturated fat +65.9%
Contains more Poly. FatPolyunsaturated fat +707.4%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.