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Fish oil vs. Spread — In-Depth Nutrition Comparison

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How are fish oil and spread different?

  • Fish oil has more fats, monounsaturated fat, and polyunsaturated fat than spread.
  • Daily need coverage for cholesterol for fish oil is 237% higher.
  • Fish oil contains 13 times more saturated fat than spread. While fish oil contains 29.892g of saturated fat, spread contains only 2.22g.
  • Spread has less cholesterol.

Fish oil, sardine and Margarine-like spread, SMART BEAT Super Light without saturated fat are the varieties used in this article.

Infographic

Fish oil vs Spread infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Spread
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Contains less SodiumSodium -100%
Contains more PotassiumPotassium +∞%
~equal in Magnesium ~mg
~equal in Calcium ~mg
~equal in Iron ~mg
~equal in Copper ~mg
~equal in Zinc ~mg
~equal in Phosphorus ~0mg
~equal in Manganese ~mg
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 125% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Spread
Spread
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 0% 34% 0% 0% 0% 0% 0% 0% 31% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Fish oil Spread DV% diff.
Cholesterol 710mg 0mg 237%
Polyunsaturated fat 31.867g 3.98g 186%
Fats 100g 17.1g 128%
Saturated fat 29.892g 2.22g 126%
Monounsaturated fat 33.841g 7.6g 66%
Vitamin D* 332 IU 42%
Vitamin D 8.3µg 42%
Calories 902kcal 158kcal 37%
Sodium 0mg 755mg 33%
Vitamin E 1.7mg 11%
Vitamin K 12.3µg 10%
Weight per 100 calories 11g 63g N/A
Unsaturated / Saturated Fat ratio 2.2 5.2 N/A
Potassium 0mg 12mg 0%
Trans fat 2.45g N/A
Omega-3 (EPA) 10.137g N/A
Omega-3 (DHA) 10.656g N/A
Omega-3 (DPA) 1.973g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Spread
Spread
1
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more FatsFats +484.8%
Contains more WaterWater +∞%
~equal in Protein ~0g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 35% 33%
Saturated fat: Sat. Fat 29.892 g
Monounsaturated fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 g
Spread
Spread
1
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 g
Contains more Mono. FatMonounsaturated fat +345.3%
Contains more Poly. FatPolyunsaturated fat +700.7%
Contains less Sat. FatSaturated fat -92.6%

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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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/nutrients
  2. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.