Margarine vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy is higher in more vitamins & minerals
Calories (kcal)
Margarine 714
Oil 884
Protein (g)
Margarine 0.180
Oil 0.110
Carbs (g)
Margarine 0.710
Oil 0
Fat (g)
Margarine 80.0
Oil 100.0
Fiber (g)
Margarine 0
Oil 0
Quick answers
Which has more protein?
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy — 0.180g vs 0.110g per 100g.
Which has fewer calories?
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy — 714 vs 884 kcal per 100g.
Which is more nutrient-dense?
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy 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 | 714 kcal | 884 kcal | -19% |
| Macronutrients | |||
| Water | 17.2 g | 0.120 g | +14208% |
| Protein | 0.180 g | 0.110 g | +64% |
| Total lipid (fat) | 80.0 g | 100.0 g | -20% |
| 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 | 8.98 g | +82% |
| Fatty acids, total monounsaturated | 37.5 g | 18.4 g | +103% |
| Fatty acids, total trans | 20.6 g | 0.094 g | +21791% |
| 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 | — | |
| 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 | 0.210 ug | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 6.23 mg | 0.470 mg | +1226% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 3.00 mg | 1.00 mg | +200% |
| Iron, Fe | 0.120 mg | 0 mg | |
| Magnesium, Mg | 1.00 mg | 0 mg | |
| Phosphorus, P | 5.00 mg | 1.00 mg | +400% |
| Potassium, K | 18.0 mg | 0 mg | |
| Sodium, Na | 886 mg | 0 mg | |
| Zinc, Zn | 0.110 mg | 0.070 mg | +57% |
| Copper, Cu | — | 0 mg | |
| Manganese, Mn | — | 0 mg | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | 2989 kj | 3700 kj | -19% |
| Ash | 1.94 g | 0 g | |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 3571 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.550 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 28.8 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 1.65 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.870 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.890 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 75.0 ug | 9.30 ug | +706% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 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 | 0.008 g | -100% |
| SFA 12:0 (Lauric acid) | 0.179 g | 0.018 g | +894% |
| SFA 14:0 (Myristic acid) | 0.106 g | 0.077 g | +38% |
| SFA 15:0 (Pentadecanoic acid) | 0.038 g | 0.027 g | +41% |
| SFA 16:0 (Palmitic acid) | 8.91 g | 5.11 g | +74% |
| SFA 17:0 (Margaric acid) | 0.091 g | 0.051 g | +78% |
| SFA 18:0 (Stearic acid) | 6.47 g | 3.37 g | +92% |
| SFA 20:0 (Arachidic acid) | 0.260 g | 0.131 g | +98% |
| SFA 22:0 (Behenic acid) | 0.269 g | 0.113 g | +138% |
| SFA 24:0 (Lignoceric acid) | — | 0.075 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.008 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.053 g | 0.060 g | -12% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.053 g | 0.060 g | -12% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 37.3 g | 18.3 g | +104% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 18.4 g | 18.3 g | = |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.084 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.031 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.017 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.023 g | |
| Fatty acids, total polyunsaturated | 22.4 g | 67.8 g | -67% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 19.7 g | 14.3 g | +37% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 18.4 g | 14.2 g | +29% |
| PUFA 18:2 CLAs | — | 0.031 g | |
| PUFA 18:2 i | 1.26 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.76 g | 53.4 g | -95% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.41 g | 53.4 g | -95% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | 0.343 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.031 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.096 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.081 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.015 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) | — | 0.013 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 | 0.044 g | +43014% |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | 19.0 g | 0.030 g | +63133% |
| TFA 22:1 t | — | 0.014 g | |
| TFA 18:2 t not further defined | — | 0.050 g | |
| Fatty acids, total trans-polyenoic | 1.61 g | 0.050 g | +3116% |
| Stigmasterol | — | 30.0 mg | |
| Campesterol | — | 98.0 mg | |
| Beta-sitosterol | — | 206 mg | |
| 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 Oil, flaxseed, cold pressed nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +1226% in Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy Phosphorus, P +400% in Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy Calcium, Ca +200% in Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy Protein +64% in Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy
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