Margarine vs Butter
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Butter, light, stick, with salt is higher in more vitamins & minerals
Calories (kcal)
Margarine 714
Butter 499
Protein (g)
Margarine 0.180
Butter 3.30
Carbs (g)
Margarine 0.710
Butter 0
Fat (g)
Margarine 80.0
Butter 55.1
Fiber (g)
Margarine 0
Butter 0
Quick answers
Which has more protein?
Butter, light, stick, with salt — 3.30g vs 0.180g per 100g.
Which has fewer calories?
Butter, light, stick, with salt — 499 vs 714 kcal per 100g.
Which is more nutrient-dense?
Butter, light, stick, with salt 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 | Butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 714 kcal | 499 kcal | +43% |
| Macronutrients | |||
| Water | 17.2 g | 42.1 g | -59% |
| Protein | 0.180 g | 3.30 g | -95% |
| Total lipid (fat) | 80.0 g | 55.1 g | +45% |
| Carbohydrate, by difference | 0.710 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.3 g | 34.3 g | -52% |
| Fatty acids, total monounsaturated | 37.5 g | 15.9 g | +135% |
| Fatty acids, total trans | 20.6 g | — | |
| Cholesterol | 0 mg | 106 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.012 mg | 0.010 mg | +20% |
| Riboflavin (Vitamin B2) | 0 mg | 0.070 mg | -100% |
| Niacin (Vitamin B3) | 0.003 mg | 0.020 mg | -85% |
| Pantothenic acid (Vitamin B5) | 0 mg | — | |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.010 mg | -100% |
| Biotin (Vitamin B7) | 1.00 ug | 1.00 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 12.9 mg | |
| Vitamin B-12 — Cobalamin | 0.210 ug | 0.130 ug | +62% |
| Vitamin A, RAE | — | 465 ug | |
| Carotene, beta | — | 107 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 6.23 mg | 1.58 mg | +294% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 3.00 mg | 48.0 mg | -94% |
| Iron, Fe | 0.120 mg | 1.09 mg | -89% |
| Magnesium, Mg | 1.00 mg | 5.00 mg | -80% |
| Phosphorus, P | 5.00 mg | 34.0 mg | -85% |
| Potassium, K | 18.0 mg | 71.0 mg | -75% |
| Sodium, Na | 886 mg | 450 mg | +97% |
| Zinc, Zn | 0.110 mg | 0.260 mg | -58% |
| Copper, Cu | — | 0 mg | |
| Selenium, Se | — | 1.00 ug | |
| Other Nutrients | |||
| Energy | 2989 kj | 2088 kj | +43% |
| Ash | 1.94 g | 1.00 g | +94% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 1.00 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 1.00 ug | = |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | — | 456 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 3571 IU | 1698 IU | +110% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 75.0 ug | 4.80 ug | +1462% |
| SFA 4:0 (Butyric acid) | 0 g | 1.79 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 1.06 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.619 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 1.38 g | -100% |
| SFA 12:0 (Lauric acid) | 0.179 g | 1.55 g | -88% |
| SFA 14:0 (Myristic acid) | 0.106 g | 5.55 g | -98% |
| SFA 15:0 (Pentadecanoic acid) | 0.038 g | — | |
| SFA 16:0 (Palmitic acid) | 8.91 g | 14.5 g | -39% |
| SFA 17:0 (Margaric acid) | 0.091 g | — | |
| SFA 18:0 (Stearic acid) | 6.47 g | 6.68 g | -3% |
| SFA 20:0 (Arachidic acid) | 0.260 g | — | |
| SFA 22:0 (Behenic acid) | 0.269 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.053 g | 1.24 g | -96% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.053 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 37.3 g | 13.9 g | +169% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 18.4 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.084 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 22.4 g | 2.05 g | +996% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 19.7 g | 1.24 g | +1481% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 18.4 g | — | |
| PUFA 18:2 i | 1.26 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.76 g | 0.802 g | +244% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.41 g | — | |
| PUFA 18:3i | 0.343 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 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 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 19.0 g | — | |
| TFA 18:1 t | 19.0 g | — | |
| Fatty acids, total trans-polyenoic | 1.61 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, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy nutrition facts Butter, light, stick, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +294% in Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy Riboflavin (Vitamin B2) -100% in Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy Vitamin B-6 — Pyridoxine -100% in Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy Sodium, Na +97% in Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy
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