Margarine-like spread vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Margarine-like spread, BENECOL Light Spread is higher in more vitamins & minerals
Calories (kcal)
Margarine-like spread 357
Fish oil 902
Protein (g)
Margarine-like spread 0
Fish oil 0
Carbs (g)
Margarine-like spread 5.71
Fish oil 0
Fat (g)
Margarine-like spread 38.7
Fish oil 100
Fiber (g)
Margarine-like spread —
Fish oil 0
Quick answers
Which has more protein?
Margarine-like spread, BENECOL Light Spread — 0g vs 0g per 100g.
Which has fewer calories?
Margarine-like spread, BENECOL Light Spread — 357 vs 902 kcal per 100g.
Which is more nutrient-dense?
Margarine-like spread, BENECOL Light Spread 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-like spread | Fish oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 357 kcal | 902 kcal | -60% |
| Macronutrients | |||
| Water | 53.7 g | 0 g | |
| Protein | 0 g | 0 g | = |
| Total lipid (fat) | 38.7 g | 100 g | -61% |
| Carbohydrate, by difference | 5.71 g | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.77 g | 22.6 g | -79% |
| Fatty acids, total monounsaturated | 18.9 g | 46.7 g | -59% |
| Fatty acids, total trans | 2.21 g | — | |
| Cholesterol | — | 570 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.012 mg | — | |
| Riboflavin (Vitamin B2) | 0 mg | 0 mg | = |
| Niacin (Vitamin B3) | 0 mg | 0 mg | = |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0 mg | 0 mg | = |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 1370 ug | 30000 ug | -95% |
| Vitamin E (alpha-tocopherol) | 37.2 mg | — | |
| Vitamin D (D2 + D3) | — | 250 ug | |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 0 mg | |
| Iron, Fe | 0 mg | 0 mg | = |
| Magnesium, Mg | 1.00 mg | 0 mg | |
| Phosphorus, P | 4.00 mg | 0 mg | |
| Potassium, K | 4.00 mg | 0 mg | |
| Sodium, Na | 670 mg | 0 mg | |
| Zinc, Zn | 0 mg | 0 mg | = |
| Copper, Cu | 0 mg | 0 mg | = |
| Manganese, Mn | 0 mg | 0 mg | = |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | 1494 kj | 3774 kj | -60% |
| Ash | 1.86 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Retinol | 1370 ug | 30000 ug | -95% |
| Vitamin A, IU | 4567 IU | 100000 IU | -95% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.070 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 13.8 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.58 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 10000 IU | |
| Vitamin K1 — Phylloquinone | 56.5 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 12.3 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.036 g | 3.57 g | -99% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 2.74 g | 10.6 g | -74% |
| SFA 17:0 (Margaric acid) | 0.036 g | — | |
| SFA 18:0 (Stearic acid) | 1.67 g | 2.80 g | -40% |
| SFA 20:0 (Arachidic acid) | 0.150 g | — | |
| SFA 22:0 (Behenic acid) | 0.138 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.074 g | 8.31 g | -99% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.074 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.041 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.5 g | 20.7 g | -10% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 16.7 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.269 g | 10.4 g | -97% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.024 g | 7.33 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.024 g | — | |
| Fatty acids, total polyunsaturated | 11.9 g | 22.5 g | -47% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.72 g | 0.935 g | +940% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.56 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.19 g | 0.935 g | +134% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 1.98 g | — | |
| PUFA 18:3i | 0.211 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.935 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.037 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.935 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 6.90 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.935 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 11.0 g | -100% |
| Fatty acids, total trans-monoenoic | 1.84 g | — | |
| TFA 18:1 t | 1.84 g | — | |
| TFA 18:2 t not further defined | 0.167 g | — | |
| Fatty acids, total trans-polyenoic | 0.378 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-like spread, BENECOL Light Spread nutrition facts Fish oil, cod liver nutrition facts Compare other foods →
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