Olive oil vs. Margarine — In-Depth Nutrition Comparison

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Significant differences between olive oil and margarine

Olive oil has more vitamin E, iron, and monounsaturated fat; however, margarine is richer in vitamin A, vitamin K, and polyunsaturated fat.
Margarine covers your daily vitamin A needs 72% more than olive oil.
Margarine has 9 times less iron than olive oil. Olive oil has 0.56mg of iron, while margarine has 0.06mg.
Olive oil contains less saturated fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Margarine, regular, 80% fat, composite, stick, without salt.

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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.

Olive oil

Margarine

Contains more IronIron

+833.3%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+1700%
Contains more PhosphorusPhosphorus	+∞%

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Sodium ~2mg

~equal in Manganese ~mg

~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.

Olive oil

Margarine

Contains more Vitamin EVitamin E

+59.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
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	+54.5%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.523g	24.302g	92%
Vitamin A	0µg	819µg	91%
Monounsaturated fat	72.961g	38.877g	85%
Vitamin E	14.35mg	9mg	36%
Fats	100g	80.71g	30%
Vitamin K	60.2µg	93µg	27%
Calories	884kcal	717kcal	8%
Iron	0.56mg	0.06mg	6%
Saturated fat	13.808g	15.189g	6%
Vitamin B12	0µg	0.1µg	4%
Vitamin B2	0mg	0.037mg	3%
Choline	0.3mg	12.4mg	2%
Magnesium	0mg	3mg	1%
Potassium	1mg	18mg	1%
Phosphorus	0mg	5mg	1%
Vitamin B1	0mg	0.01mg	1%
Vitamin B6	0mg	0.009mg	1%
Protein	0g	0.16g	0%
Weight per 100 calories	11g	14g	N/A
Unsaturated / Saturated Fat ratio	6	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%
Sodium	2mg	2mg	0%
Vitamin B3	0mg	0.023mg	0%
Folate	0µg	1µg	0%
Trans fat		14.89g	N/A
Omega-3 - DPA	0g	0.006g	N/A
Omega-6 - Linoleic acid		21.522g	N/A