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  6. Margarine vs. Flaxseed oil

Margarine vs. Flaxseed oil — In-Depth Nutrition Comparison

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The main differences between margarine and flaxseed oil

  • Margarine is richer in vitamin K, vitamin E, omega-6 (Linoleic acid) and monounsaturated fat, yet flaxseed oil is richer in fats, copper, and polyunsaturated fat.
  • Daily need coverage for vitamin K for margarine is 75% higher.
  • Margarine contains 13 times more vitamin E than flaxseed oil. Margarine contains 9mg of vitamin E, while flaxseed oil contains 0.71mg.
  • Flaxseed oil contains less saturated fat.

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

Infographic

Margarine vs Flaxseed oil 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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%
Contains less SodiumSodium -66.7%
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 +∞%
~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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
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%
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 ~µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Margarine Flaxseed oil DV% diff.
Omega-3 (ALA) 48.93g 3058%
Polyunsaturated fat 24.302g 64.876g 270%
Vitamin A 819µg 91%
Vitamin K 93µg 3.3µg 75%
Vitamin E 9mg 0.71mg 55%
Monounsaturated fat 38.877g 20.634g 46%
Omega-6 (Linoleic acid) 21.522g 15.679g 34%
Fats 80.71g 99.01g 28%
Saturated fat 15.189g 9.047g 28%
Calories 717kcal 878kcal 8%
Copper 0mg 0.067mg 7%
Manganese 0.141mg 6%
Iron 0.06mg 0.34mg 4%
Vitamin B12 0.1µg 4%
Magnesium 3mg 15mg 3%
Zinc 0mg 0.31mg 3%
Phosphorus 5mg 27mg 3%
Vitamin B2 0.037mg 3%
Choline 12.4mg 2%
Calcium 3mg 9mg 1%
Vitamin B1 0.01mg 1%
Vitamin B6 0.009mg 1%
Protein 0.16g 0.37g 0%
Weight per 100 calories 14g 11g N/A
Unsaturated / Saturated Fat ratio 4.2 9.5 N/A
Vitamin C 0.2mg 0%
Net carbs 0.7g 0.39g N/A
Carbs 0.7g 0.39g 0%
Potassium 18mg 31mg 0%
Sodium 2mg 6mg 0%
Vitamin B3 0.023mg 0%
Folate 1µg 0%
Trans fat 14.89g 0.184g N/A
Omega-3 (DPA) 0.006g 0g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more CarbsCarbs +79.5%
Contains more WaterWater +10225%
Contains more ProteinProtein +131.3%
Contains more FatsFats +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains more Mono. FatMonounsaturated fat +88.4%
Contains less Sat. FatSaturated fat -40.4%
Contains more Poly. FatPolyunsaturated fat +167%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/nutrients
  2. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.