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  6. Margarine vs. Olive

Margarine vs. Olive — In-Depth Nutrition Comparison

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Significant differences between margarine and olive

  • Margarine has more vitamin K, vitamin A, vitamin E, and polyunsaturated fat; however, olive is richer in iron, copper, fiber, and calcium.
  • Margarine covers your daily vitamin K needs 76% more than olive.
  • Olive has 27 times less polyunsaturated fat than margarine. Margarine has 24.302g of polyunsaturated fat, while olive has 0.911g.
  • Olive contains less saturated fat.

Specific food types used in this comparison are Margarine, regular, 80% fat, composite, stick, without salt and Olives, ripe, canned (small-extra large).

Infographic

Margarine vs Olive infographic
Infographic link

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.
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%
Olive
Olive
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more PotassiumPotassium +125%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +2833.3%
Contains more IronIron +5400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more SeleniumSelenium +∞%

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.
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%
Olive
Olive
3
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin AVitamin A +3995%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6542.9%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B3Vitamin B3 +60.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.009mg

All nutrients comparison - raw data values

Nutrient Margarine Olive DV% diff.
Polyunsaturated fat 24.302g 0.911g 156%
Fats 80.71g 10.68g 108%
Vitamin A 819µg 20µg 89%
Monounsaturated fat 38.877g 7.888g 77%
Vitamin K 93µg 1.4µg 76%
Saturated fat 15.189g 1.415g 63%
Vitamin E 9mg 1.65mg 49%
Iron 0.06mg 3.3mg 41%
Sodium 2mg 735mg 32%
Calories 717kcal 115kcal 30%
Copper 0mg 0.251mg 28%
Fiber 0g 3.2g 13%
Calcium 3mg 88mg 9%
Vitamin B12 0.1µg 0µg 4%
Vitamin B2 0.037mg 0mg 3%
Carbs 0.7g 6.26g 2%
Zinc 0mg 0.22mg 2%
Selenium 0µg 0.9µg 2%
Protein 0.16g 0.84g 1%
Vitamin C 0.2mg 0.9mg 1%
Manganese 0.02mg 1%
Vitamin B1 0.01mg 0.003mg 1%
Weight per 100 calories 14g 87g N/A
Unsaturated / Saturated Fat ratio 4.2 6.2 N/A
Net carbs 0.7g 3.06g N/A
Magnesium 3mg 4mg 0%
Potassium 18mg 8mg 0%
Phosphorus 5mg 3mg 0%
Vitamin B3 0.023mg 0.037mg 0%
Vitamin B5 0.015mg 0%
Vitamin B6 0.009mg 0.009mg 0%
Folate 1µg 0µg 0%
Trans fat 14.89g 0g N/A
Choline 12.4mg 10.3mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g 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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more FatsFats +655.7%
Contains more ProteinProtein +425%
Contains more CarbsCarbs +794.3%
Contains more WaterWater +384.2%
Contains more OtherOther +16.8%

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +392.9%
Contains more Poly. FatPolyunsaturated fat +2567.6%
Contains less Sat. FatSaturated fat -90.7%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.