Margarine vs. Corn oil — In-Depth Nutrition Comparison

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A recap on the differences between margarine and corn oil

Margarine is higher in vitamin K, vitamin A, and monounsaturated fat, yet corn oil is higher in vitamin E and polyunsaturated fat.
Margarine covers your daily vitamin K needs 76% more than corn oil.
The amount of saturated fat in corn oil is lower.

Food varieties used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Oil, corn, industrial, and retail, all purpose salad or cooking.

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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.

Margarine

Corn oil

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%
Contains more PhosphorusPhosphorus	+∞%

Contains less SodiumSodium

-100%

~equal in Copper ~0mg

~equal in Zinc ~0mg

~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.

Margarine

Corn oil

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	+4794.7%
Contains more FolateFolate	+∞%

Contains more Vitamin EVitamin E

+58.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	24.302g	54.677g	203%
Vitamin A	819µg	0µg	91%
Vitamin K	93µg	1.9µg	76%
Vitamin E	9mg	14.3mg	35%
Fats	80.71g	100g	30%
Monounsaturated fat	38.877g	27.576g	28%
Saturated fat	15.189g	12.948g	10%
Calories	717kcal	900kcal	9%
Vitamin B12	0.1µg	0µg	4%
Vitamin B2	0.037mg	0mg	3%
Choline	12.4mg	0.2mg	2%
Magnesium	3mg	0mg	1%
Potassium	18mg	0mg	1%
Iron	0.06mg	0mg	1%
Phosphorus	5mg	0mg	1%
Vitamin B1	0.01mg	0mg	1%
Vitamin B6	0.009mg	0mg	1%
Protein	0.16g	0g	0%
Weight per 100 calories	14g	11g	N/A
Unsaturated / Saturated Fat ratio	4.2	6.4	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	0.7g	0g	N/A
Carbs	0.7g	0g	0%
Calcium	3mg	0mg	0%
Sodium	2mg	0mg	0%
Vitamin B3	0.023mg	0mg	0%
Folate	1µg	0µg	0%
Trans fat	14.89g		N/A
Omega-3 - ALA		1.161g	N/A
Omega-3 - DPA	0.006g	0g	N/A
Omega-6 - Linoleic acid	21.522g	53.23g	N/A