Margarine-like spread vs 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
Oil 884
Protein (g)
Margarine-like spread 0
Oil 0
Carbs (g)
Margarine-like spread 5.71
Oil 0
Fat (g)
Margarine-like spread 38.7
Oil 100
Fiber (g)
Margarine-like spread —
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 884 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 357 kcal | 884 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 | 18.8 g | -75% |
| Fatty acids, total monounsaturated | 18.9 g | 15.1 g | +25% |
| Fatty acids, total trans | 2.21 g | — | |
| Cholesterol | — | 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 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 | |
| Choline, total | — | 20.0 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 1370 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 37.2 mg | 149 mg | -75% |
| Vitamin D (D2 + D3) | — | 0 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 | — | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | 1494 kj | 3699 kj | -60% |
| Ash | 1.86 g | 0 g | |
| Total Sugars | — | 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 | 1370 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 4567 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| 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) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 56.5 ug | 24.7 ug | +129% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 12.3 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 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.036 g | 0.100 g | -64% |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 2.74 g | 16.6 g | -84% |
| SFA 17:0 (Margaric acid) | 0.036 g | — | |
| SFA 18:0 (Stearic acid) | 1.67 g | 0.500 g | +234% |
| 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 | 0.500 g | -85% |
| 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 | 14.6 g | +27% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 16.7 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.269 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.024 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.024 g | — | |
| Fatty acids, total polyunsaturated | 11.9 g | 61.7 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 9.72 g | 54.8 g | -82% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.56 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.19 g | 6.90 g | -68% |
| 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 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.037 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 | 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 | — | |
| Phytosterols | — | 553 mg | |
| Tryptophan (EAA) | — | 0 g | |
| Threonine (EAA) | — | 0 g | |
| Isoleucine (EAA, BCAA) | — | 0 g | |
| Leucine (EAA, BCAA) | — | 0 g | |
| Lysine (EAA) | — | 0 g | |
| Methionine (EAA) | — | 0 g | |
| Cystine (conditionally essential) | — | 0 g | |
| Phenylalanine (EAA) | — | 0 g | |
| Tyrosine (conditionally essential) | — | 0 g | |
| Valine (EAA, BCAA) | — | 0 g | |
| Arginine (conditionally essential) | — | 0 g | |
| Histidine (EAA) | — | 0 g | |
| Alanine | — | 0 g | |
| Aspartic acid | — | 0 g | |
| Glutamic acid | — | 0 g | |
| Glycine (conditionally essential) | — | 0 g | |
| Proline (conditionally essential) | — | 0 g | |
| Serine | — | 0 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.
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