Margarine vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils is higher in more vitamins & minerals
Calories (kcal)
Margarine 717
Oil 884
Protein (g)
Margarine 0.160
Oil 0
Carbs (g)
Margarine 0.700
Oil 0
Fat (g)
Margarine 80.7
Oil 100
Fiber (g)
Margarine 0
Oil 0
Quick answers
Which has more protein?
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils — 0.160g vs 0g per 100g.
Which has fewer calories?
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils — 717 vs 884 kcal per 100g.
Which is more nutrient-dense?
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Margarine | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 717 kcal | 884 kcal | -19% |
| Macronutrients | |||
| Water | 16.5 g | 0 g | |
| Protein | 0.160 g | 0 g | |
| Total lipid (fat) | 80.7 g | 100 g | -19% |
| Carbohydrate, by difference | 0.700 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 15.2 g | 15.6 g | -3% |
| Fatty acids, total monounsaturated | 38.9 g | 22.8 g | +71% |
| Fatty acids, total trans | 14.9 g | 0.533 g | +2694% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.012 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0 mg | 0 mg | = |
| Niacin (Vitamin B3) | 0.003 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0 mg | 0 mg | = |
| Vitamin B-6 — Pyridoxine | 0 mg | 0 mg | = |
| Biotin (Vitamin B7) | 1.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 0.200 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 5.23 mg | 8.18 mg | -36% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 3.00 mg | 0 mg | |
| Iron, Fe | 0.120 mg | 0.050 mg | +140% |
| Magnesium, Mg | 1.00 mg | 0 mg | |
| Phosphorus, P | 5.00 mg | 0 mg | |
| Potassium, K | 18.0 mg | 0 mg | |
| Sodium, Na | 654 mg | 0 mg | |
| Zinc, Zn | 0.110 mg | 0.010 mg | +1000% |
| Copper, Cu | — | 0 mg | |
| Manganese, Mn | — | 0 mg | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | 2999 kj | 3699 kj | -19% |
| Ash | 1.92 g | 0 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 0 ug | |
| Betaine | — | 0 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.360 mg | 0.900 mg | -60% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 43.8 mg | 64.3 mg | -32% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 15.3 mg | 21.3 mg | -28% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 75.0 ug | 184 ug | -59% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 104 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.046 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 8.43 g | 10.5 g | -19% |
| SFA 17:0 (Margaric acid) | 0.068 g | 0.034 g | +100% |
| SFA 18:0 (Stearic acid) | 6.17 g | 4.43 g | +39% |
| SFA 20:0 (Arachidic acid) | 0.261 g | 0.361 g | -28% |
| SFA 22:0 (Behenic acid) | 0.109 g | 0.366 g | -70% |
| SFA 24:0 (Lignoceric acid) | 0.085 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.045 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.045 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.023 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 38.7 g | 22.5 g | +72% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 24.5 g | 22.5 g | +9% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.133 g | 0.233 g | -43% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 24.3 g | 57.7 g | -58% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.3 g | 51.0 g | -56% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 21.5 g | 50.4 g | -57% |
| PUFA 18:2 CLAs | 0.027 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.04 g | 6.79 g | -70% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 1.96 g | 6.79 g | -71% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.083 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.001 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.006 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 14.2 g | 0 g | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 14.2 g | 0 g | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.703 g | — | |
| TFA 18:2 t,t | — | 0.533 g | |
| Fatty acids, total trans-polyenoic | 0.703 g | 0.533 g | +32% |
| Stigmasterol | 35.0 mg | 59.0 mg | -41% |
| Campesterol | 75.0 mg | 62.0 mg | +21% |
| Beta-sitosterol | 275 mg | 172 mg | +60% |
| Tryptophan (EAA) | — | 0 g | |
| Threonine (EAA) | — | 0 g | |
| Isoleucine (EAA, BCAA) | — | 0 g | |
| Leucine (EAA, BCAA) | — | 0 g | |
| Lysine (EAA) | — | 0 g | |
| Methionine (EAA) | — | 0 g | |
| Cystine (conditionally essential) | — | 0 g | |
| Phenylalanine (EAA) | — | 0 g | |
| Tyrosine (conditionally essential) | — | 0 g | |
| Valine (EAA, BCAA) | — | 0 g | |
| Arginine (conditionally essential) | — | 0 g | |
| Histidine (EAA) | — | 0 g | |
| Alanine | — | 0 g | |
| Aspartic acid | — | 0 g | |
| Glutamic acid | — | 0 g | |
| Glycine (conditionally essential) | — | 0 g | |
| Proline (conditionally essential) | — | 0 g | |
| Serine | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils nutrition facts Oil, soybean, salad or cooking nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +1000% in Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils Iron, Fe +140% in Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils Vitamin E (alpha-tocopherol) -36% in Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils
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