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Flaxseed oil vs. Margarine — In-Depth Nutrition Comparison

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The main differences between flaxseed oil and margarine

  • Flaxseed oil is richer in fats, copper, and polyunsaturated fat, yet margarine is richer in vitamin K, vitamin E, omega-6 (Linoleic acid) and monounsaturated fat.
  • Daily need coverage for vitamin K for margarine is 75% higher.
  • Flaxseed oil contains less saturated fat.

Food types used in this article are Oil, flaxseed, contains added sliced flaxseed and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Flaxseed oil vs Margarine 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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
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 +400%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +72.2%
Contains more IronIron +466.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +440%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -66.7%
~equal in Selenium ~0µg

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% 0% 0% 14% 0% 0% 0% 0% 0% 0% 8.3% 0%
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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1167.6%
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 +2718.2%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Margarine DV% diff.
Omega-3 (ALA) 48.93g 3058%
Polyunsaturated fat 64.876g 24.302g 270%
Vitamin A 819µg 91%
Vitamin K 3.3µg 93µg 75%
Vitamin E 0.71mg 9mg 55%
Monounsaturated fat 20.634g 38.877g 46%
Omega-6 (Linoleic acid) 15.679g 21.522g 34%
Fats 99.01g 80.71g 28%
Saturated fat 9.047g 15.189g 28%
Calories 878kcal 717kcal 8%
Copper 0.067mg 0mg 7%
Manganese 0.141mg 6%
Iron 0.34mg 0.06mg 4%
Vitamin B12 0.1µg 4%
Magnesium 15mg 3mg 3%
Zinc 0.31mg 0mg 3%
Phosphorus 27mg 5mg 3%
Vitamin B2 0.037mg 3%
Choline 12.4mg 2%
Calcium 9mg 3mg 1%
Vitamin B1 0.01mg 1%
Vitamin B6 0.009mg 1%
Protein 0.37g 0.16g 0%
Weight per 100 calories 11g 14g N/A
Unsaturated / Saturated Fat ratio 9.5 4.2 N/A
Vitamin C 0.2mg 0%
Net carbs 0.39g 0.7g N/A
Carbs 0.39g 0.7g 0%
Potassium 31mg 18mg 0%
Sodium 6mg 2mg 0%
Vitamin B3 0.023mg 0%
Folate 1µg 0%
Trans fat 0.184g 14.89g N/A
Omega-3 (DPA) 0g 0.006g N/A
Omega-3 (Eicosatrienoic acid) 0.077g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.026g N/A
Omega-6 (Eicosadienoic acid) 0.034g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 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 +131.3%
Contains more FatsFats +22.7%
Contains more CarbsCarbs +79.5%
Contains more WaterWater +10225%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 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 -40.4%
Contains more Poly. FatPolyunsaturated fat +167%
Contains more Mono. FatMonounsaturated fat +88.4%

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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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.