Margarine vs Seeds
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
Seeds 553
Protein (g)
Margarine 0.410
Seeds 31.6
Carbs (g)
Margarine 1.39
Seeds 8.67
Fat (g)
Margarine 80.3
Seeds 48.8
Fiber (g)
Margarine —
Seeds 4.00
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 0.410g per 100g.
Which has fewer calories?
Seeds, hemp seed, hulled — 553 vs 730 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 | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 730 kcal | 553 kcal | +32% |
| Macronutrients | |||
| Water | 16.1 g | 4.96 g | +224% |
| Protein | 0.410 g | 31.6 g | -99% |
| Total lipid (fat) | 80.3 g | 48.8 g | +65% |
| Carbohydrate, by difference | 1.39 g | 8.67 g | -84% |
| Fiber, total dietary | — | 4.00 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.6 g | 4.60 g | +153% |
| Fatty acids, total monounsaturated | 45.3 g | 5.40 g | +738% |
| Fatty acids, total trans | 0.303 g | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.500 mg | |
| Thiamin (Vitamin B1) | — | 1.27 mg | |
| Riboflavin (Vitamin B2) | — | 0.285 mg | |
| Niacin (Vitamin B3) | — | 9.20 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.600 mg | |
| Biotin (Vitamin B7) | — | 110 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 7.00 ug | |
| Vitamin E (alpha-tocopherol) | 26.6 mg | 0.800 mg | +3229% |
| Minerals | |||
| Calcium, Ca | — | 70.0 mg | |
| Iron, Fe | — | 7.95 mg | |
| Magnesium, Mg | — | 700 mg | |
| Phosphorus, P | — | 1650 mg | |
| Potassium, K | — | 1200 mg | |
| Sodium, Na | 714 mg | 5.00 mg | +14180% |
| Zinc, Zn | — | 9.90 mg | |
| Copper, Cu | — | 1.60 mg | |
| Manganese, Mn | — | 7.60 mg | |
| Other Nutrients | |||
| Energy | 3055 kj | 2313 kj | +32% |
| Ash | 1.82 g | 6.06 g | -70% |
| Total Sugars | — | 1.50 g | |
| Sucrose | — | 0.850 g | |
| Glucose | — | 0.200 g | |
| Fructose | — | 0.310 g | |
| Lactose | — | 0.070 g | |
| Maltose | — | 0.070 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 110 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 110 ug | |
| Vitamin A, IU | — | 11.0 IU | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 19.6 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.680 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.080 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.090 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.015 g | — | |
| SFA 10:0 (Capric acid) | 0.046 g | — | |
| SFA 12:0 (Lauric acid) | 1.18 g | — | |
| SFA 14:0 (Myristic acid) | 0.572 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.021 g | — | |
| SFA 16:0 (Palmitic acid) | 7.36 g | 2.87 g | +157% |
| SFA 17:0 (Margaric acid) | 0.047 g | — | |
| SFA 18:0 (Stearic acid) | 1.81 g | 1.24 g | +46% |
| SFA 20:0 (Arachidic acid) | 0.434 g | 0.312 g | +39% |
| SFA 22:0 (Behenic acid) | 0.059 g | 0.121 g | -51% |
| SFA 24:0 (Lignoceric acid) | 0.098 g | 0.056 g | +75% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.142 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.142 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.053 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 43.6 g | 5.28 g | +727% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 43.6 g | 5.02 g | +767% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.26 g | 0.124 g | +919% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.033 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 | — | |
| Fatty acids, total polyunsaturated | 21.3 g | 38.1 g | -44% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 14.5 g | 27.5 g | -47% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 14.2 g | 27.4 g | -48% |
| PUFA 18:2 CLAs | 0.040 g | 0.202 g | -80% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 6.77 g | 10.0 g | -33% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 6.18 g | 8.68 g | -29% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.590 g | 1.34 g | -56% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.617 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.041 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.039 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 | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.003 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 | — | |
| Tryptophan (EAA) | — | 0.369 g | |
| Threonine (EAA) | — | 1.27 g | |
| Isoleucine (EAA, BCAA) | — | 1.29 g | |
| Leucine (EAA, BCAA) | — | 2.16 g | |
| Lysine (EAA) | — | 1.28 g | |
| Methionine (EAA) | — | 0.933 g | |
| Cystine (conditionally essential) | — | 0.672 g | |
| Phenylalanine (EAA) | — | 1.45 g | |
| Tyrosine (conditionally essential) | — | 1.26 g | |
| Valine (EAA, BCAA) | — | 1.78 g | |
| Arginine (conditionally essential) | — | 4.55 g | |
| Histidine (EAA) | — | 0.969 g | |
| Alanine | — | 1.53 g | |
| Aspartic acid | — | 3.66 g | |
| Glutamic acid | — | 6.27 g | |
| Glycine (conditionally essential) | — | 1.61 g | |
| Proline (conditionally essential) | — | 1.60 g | |
| Serine | — | 1.71 g | |
* 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 Seeds, hemp seed, hulled nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +14180% in Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) Vitamin E (alpha-tocopherol) +3229% in Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) Protein -99% in Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)
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