Palm oil vs. Margarine — In-Depth Nutrition Comparison
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Important differences between palm oil and margarine
- Palm oil has more vitamin E and fats; however, margarine has more vitamin A, vitamin K, polyunsaturated fat, and monounsaturated fat.
- Palm oil's daily need coverage for saturated fat is 171% more.
- Palm oil has 2 times more vitamin E than margarine. Palm oil has 15.94mg of vitamin E, while margarine has 9mg.
- Margarine is lower in saturated fat.
The food varieties used in the comparison are Oil, palm and Margarine, regular, 80% fat, composite, stick, without salt.
Infographic
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +500% |
| Contains more PhosphorusPhosphorus | +∞% |
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.
| Contains more Vitamin EVitamin E | +77.1% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 49.3g | 15.189g | 155% |
| Omega-6 (Linoleic acid) | 21.522g | 127% | |
| Polyunsaturated fat | 9.3g | 24.302g | 100% |
| Vitamin A | 0µg | 819µg | 91% |
| Vitamin K | 8µg | 93µg | 71% |
| Vitamin E | 15.94mg | 9mg | 46% |
| Fats | 100g | 80.71g | 30% |
| Calories | 884kcal | 717kcal | 8% |
| Monounsaturated fat | 37g | 38.877g | 5% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Vitamin B2 | 0mg | 0.037mg | 3% |
| Choline | 0.3mg | 12.4mg | 2% |
| Magnesium | 0mg | 3mg | 1% |
| Potassium | 0mg | 18mg | 1% |
| Iron | 0.01mg | 0.06mg | 1% |
| Phosphorus | 0mg | 5mg | 1% |
| Vitamin B1 | 0mg | 0.01mg | 1% |
| Vitamin B6 | 0mg | 0.009mg | 1% |
| Protein | 0g | 0.16g | 0% |
| Weight per 100 calories | 11g | 14g | N/A |
| Unsaturated / Saturated Fat ratio | 0.94 | 4.2 | N/A |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0g | 0.7g | N/A |
| Carbs | 0g | 0.7g | 0% |
| Calcium | 0mg | 3mg | 0% |
| Sodium | 0mg | 2mg | 0% |
| Vitamin B3 | 0mg | 0.023mg | 0% |
| Folate | 0µg | 1µg | 0% |
| Trans fat | 14.89g | N/A | |
| Omega-3 (DPA) | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +23.9% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.2% |
| Contains more Poly. FatPolyunsaturated fat | +161.3% |
~equal in
Monounsaturated fat
~38.877g
