Coconut oil vs. Margarine — In-Depth Nutrition Comparison
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The main differences between coconut oil and margarine
- Coconut oil is richer in fats, yet margarine is richer in vitamin A, vitamin K, vitamin E, omega-6 (Linoleic acid), monounsaturated fat, and polyunsaturated fat.
- Daily need coverage for saturated fat for coconut oil is 336% higher.
- Margarine contains less saturated fat.
Food types used in this article are Oil, coconut and Margarine, regular, 80% fat, composite, stick, without salt.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +20% |
| Contains more PhosphorusPhosphorus | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8081.8% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +15400% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 82.475g | 15.189g | 306% |
| Polyunsaturated fat | 1.702g | 24.302g | 151% |
| Omega-6 (Linoleic acid) | 1.676g | 21.522g | 117% |
| Vitamin A | 0µg | 819µg | 91% |
| Monounsaturated fat | 6.332g | 38.877g | 81% |
| Vitamin K | 0.6µg | 93µg | 77% |
| Vitamin E | 0.11mg | 9mg | 59% |
| Fats | 99.06g | 80.71g | 28% |
| Calories | 892kcal | 717kcal | 9% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Vitamin B2 | 0mg | 0.037mg | 3% |
| Choline | 0.3mg | 12.4mg | 2% |
| Magnesium | 0mg | 3mg | 1% |
| Potassium | 0mg | 18mg | 1% |
| Phosphorus | 0mg | 5mg | 1% |
| Vitamin B1 | 0mg | 0.01mg | 1% |
| Vitamin B6 | 0mg | 0.009mg | 1% |
| Omega-3 (ALA) | 0.019g | 1% | |
| Protein | 0g | 0.16g | 0% |
| Weight per 100 calories | 11g | 14g | N/A |
| Unsaturated / Saturated Fat ratio | 0.1 | 4.2 | N/A |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0g | 0.7g | N/A |
| Carbs | 0g | 0.7g | 0% |
| Calcium | 1mg | 3mg | 0% |
| Iron | 0.05mg | 0.06mg | 0% |
| Zinc | 0.02mg | 0mg | 0% |
| Sodium | 0mg | 2mg | 0% |
| Vitamin B3 | 0mg | 0.023mg | 0% |
| Folate | 0µg | 1µg | 0% |
| Trans fat | 0.028g | 14.89g | N/A |
| Omega-3 (DPA) | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
0.16 g
Fats:
80.71 g
Carbs:
0.7 g
Water:
16.52 g
Other:
1.91 g
| Contains more FatsFats | +22.7% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +54966.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
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 | -81.6% |
| Contains more Mono. FatMonounsaturated fat | +514% |
| Contains more Poly. FatPolyunsaturated fat | +1327.8% |
