Margarine vs Oil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) is higher in more vitamins & minerals

Calories (kcal)

Margarine 730
Oil 894

Protein (g)

Margarine 0.410
Oil 0

Carbs (g)

Margarine 1.39
Oil 0

Fat (g)

Margarine 80.3
Oil 99.3

Fiber (g)

Margarine —
Oil 0

Quick answers

Which has more protein?

Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) — 0.410g vs 0g per 100g.

Which has fewer calories?

Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) — 730 vs 894 kcal per 100g.

Which is more nutrient-dense?

Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel 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
Energy
Energy 730 kcal 894 kcal
Macronutrients
Water 16.1 g 0.250 g
Protein 0.410 g 0 g
Total lipid (fat) 80.3 g 99.3 g
Carbohydrate, by difference 1.39 g 0 g
Fiber, total dietary — 0 g
Fats & Fatty Acids
Fatty acids, total saturated 11.6 g 14.7 g
Fatty acids, total monounsaturated 45.3 g 54.5 g
Fatty acids, total trans 0.303 g —
Vitamins
Vitamin C, total ascorbic acid — 0 mg
Thiamin (Vitamin B1) — 0 mg
Riboflavin (Vitamin B2) — 0 mg
Niacin (Vitamin B3) — 0 mg
Pantothenic acid (Vitamin B5) — 0 mg
Vitamin B-6 — Pyridoxine — 0 mg
Biotin (Vitamin B7) — 0 ug
Folate, total (Vitamin B9) — 0 ug
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 1044 ug
Carotene, beta — 0 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) 26.6 mg 6.28 mg
Vitamin D (D2 + D3) — 0.700 ug
Vitamin K2 — Menaquinone-4 (MK-4) — 2.10 ug
Minerals
Calcium, Ca — 0 mg
Iron, Fe — 0 mg
Magnesium, Mg — 0 mg
Phosphorus, P — 0 mg
Potassium, K — 0 mg
Sodium, Na 714 mg 0 mg
Zinc, Zn — 0 mg
Copper, Cu — 0 mg
Manganese, Mn — 0 mg
Selenium, Se — 2.20 ug
Other Nutrients
Energy 3055 kj 3740 kj
Ash 1.82 g 0 g
Total Sugars — 0 g
Sucrose — 0 g
Glucose — 0 g
Fructose — 0 g
Lactose — 0 g
Maltose — 0 g
Galactose — 0 g
Starch — 0 g
Folic acid (Vitamin B9 — synthetic) — 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 0 ug
Vitamin B-12, added — 0 ug
Retinol — 1044 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU — 3480 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 0 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.020 mg 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 19.6 mg 0 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.680 mg 0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.080 mg 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0.090 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin D (D2 + D3 — total) — 30.0 IU
Vitamin K1 — Phylloquinone — 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0.015 g 0 g
SFA 10:0 (Capric acid) 0.046 g 0 g
SFA 12:0 (Lauric acid) 1.18 g 0.100 g
SFA 14:0 (Myristic acid) 0.572 g 4.88 g
SFA 15:0 (Pentadecanoic acid) 0.021 g 0.280 g
SFA 16:0 (Palmitic acid) 7.36 g 8.81 g
SFA 17:0 (Margaric acid) 0.047 g 0 g
SFA 18:0 (Stearic acid) 1.81 g 0.670 g
SFA 20:0 (Arachidic acid) 0.434 g 0 g
SFA 22:0 (Behenic acid) 0.059 g 0 g
SFA 24:0 (Lignoceric acid) 0.098 g 0 g
MUFA 14:1 (Myristoleic acid) 0 g 0.560 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0.060 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.142 g 11.0 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.142 g —
MUFA 17:1 (Heptadecenoic acid) 0.053 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 43.6 g 21.9 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 43.6 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 1.26 g 15.0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.033 g 5.85 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0.033 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0.131 g 0.130 g
Fatty acids, total polyunsaturated 21.3 g 18.1 g
PUFA 18:2 (Omega-6, Linoleic acid) 14.5 g 0.950 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 14.2 g —
PUFA 18:2 CLAs 0.040 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 6.77 g 0.790 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 6.18 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0.590 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0.970 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.041 g 0.200 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0.039 g 0.100 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0 g —
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0.039 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0.720 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 3.93 g
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) — 0.280 g
PUFA 22:4 (Omega-6, Adrenic acid) 0 g 0.160 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.005 g 3.44 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.003 g 6.52 g
Fatty acids, total trans-monoenoic 0.085 g —
TFA 16:1 t 0 g —
TFA 18:1 t 0.085 g —
TFA 22:1 t 0 g —
TFA 18:2 t not further defined 0.219 g —
Fatty acids, total trans-polyenoic 0.219 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, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) nutrition facts Oil, spotted seal (Alaska Native) nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +324% in Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)

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