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  6. Margarine vs. Palm oil

Margarine vs. Palm oil — In-Depth Nutrition Comparison

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Important differences between margarine and palm oil

  • Margarine has more vitamin A, vitamin K, monounsaturated fat, and polyunsaturated fat; however, palm oil has more vitamin E and fats.
  • Palm oil's daily need coverage for saturated fat is 171% more.
  • Margarine is lower in saturated fat.

The food varieties used in the comparison are Margarine, regular, 80% fat, composite, stick, without salt and Oil, palm.

Infographic

Margarine vs Palm 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +500%
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

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% 319% 0% 0% 0% 0% 0% 0% 20% 0%
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 +1062.5%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +77.1%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg

All nutrients comparison - raw data values

Nutrient Margarine Palm oil DV% diff.
Saturated fat 15.189g 49.3g 155%
Omega-6 (Linoleic acid) 21.522g 127%
Polyunsaturated fat 24.302g 9.3g 100%
Vitamin A 819µg 0µg 91%
Vitamin K 93µg 8µg 71%
Vitamin E 9mg 15.94mg 46%
Fats 80.71g 100g 30%
Calories 717kcal 884kcal 8%
Monounsaturated fat 38.877g 37g 5%
Vitamin B12 0.1µg 0µg 4%
Vitamin B2 0.037mg 0mg 3%
Choline 12.4mg 0.3mg 2%
Magnesium 3mg 0mg 1%
Potassium 18mg 0mg 1%
Iron 0.06mg 0.01mg 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 0.94 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 (DPA) 0.006g 0g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more FatsFats +23.9%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Poly. FatPolyunsaturated fat +161.3%
~equal in Monounsaturated fat ~37g

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.