Margarine vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between margarine and soy milk?

Margarine is higher in vitamin K, vitamin A, and vitamin E, yet soy milk is higher in copper, selenium, iron, phosphorus, magnesium, and vitamin B6.
Margarine's daily need coverage for vitamin K is 75% more.
Margarine has 1192 times more vitamin A than soy milk. While margarine has 3577 IU of vitamin A, soy milk has only 3 IU.
The amount of saturated fat in soy milk is lower.
The glycemic index of margarine is lower.

We used Margarine, regular, 80% fat, composite, stick, without salt and Soymilk, original, and vanilla, unfortified types in this article.

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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

Soy milk

Contains less SodiumSodium

-96.1%

Contains more MagnesiumMagnesium	+733.3%
Contains more CalciumCalcium	+733.3%
Contains more PotassiumPotassium	+555.6%
Contains more IronIron	+966.7%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+940%
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.

Margarine

Soy milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+8081.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+3000%

Contains more Vitamin B1Vitamin B1	+500%
Contains more Vitamin B2Vitamin B2	+86.5%
Contains more Vitamin B3Vitamin B3	+2130.4%
Contains more Vitamin B6Vitamin B6	+755.6%
Contains more FolateFolate	+1700%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	24.302g	0.961g	156%
Fats	80.71g	1.75g	121%
Monounsaturated fat	38.877g	0.401g	96%
Vitamin A	819µg	0µg	91%
Vitamin K	93µg	3µg	75%
Saturated fat	15.189g	0.205g	68%
Vitamin E	9mg	0.11mg	59%
Calories	717kcal	54kcal	33%
Copper	0mg	0.128mg	14%
Manganese		0.223mg	10%
Selenium	0µg	4.8µg	9%
Iron	0.06mg	0.64mg	7%
Phosphorus	5mg	52mg	7%
Vitamin B5		0.373mg	7%
Protein	0.16g	3.27g	6%
Magnesium	3mg	25mg	5%
Vitamin B6	0.009mg	0.077mg	5%
Vitamin B1	0.01mg	0.06mg	4%
Vitamin B12	0.1µg	0µg	4%
Folate	1µg	18µg	4%
Potassium	18mg	118mg	3%
Vitamin B3	0.023mg	0.513mg	3%
Carbs	0.7g	6.28g	2%
Calcium	3mg	25mg	2%
Fiber	0g	0.6g	2%
Sodium	2mg	51mg	2%
Vitamin B2	0.037mg	0.069mg	2%
Choline	12.4mg	23.6mg	2%
Zinc	0mg	0.12mg	1%
Protein per 100 calories	0.02g	6.1g	N/A
Calories per 10 g protein	44813kcal	165kcal	N/A
Weight per 100 calories	14g	185g	N/A
Unsaturated / Saturated Fat ratio	4.2	6.6	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	0.7g	5.68g	N/A
Sugar	0g	3.99g	N/A
Trans fat	14.89g	0g	N/A
Tryptophan		0.038mg	0%
Threonine		0.108mg	0%
Isoleucine		0.114mg	0%
Leucine		0.186mg	0%
Lysine		0.131mg	0%
Methionine		0.027mg	0%
Phenylalanine		0.113mg	0%
Valine		0.117mg	0%
Histidine		0.061mg	0%
Omega-3 - DPA	0.006g	0g	N/A
Omega-6 - Linoleic acid	21.522g		N/A