Margarine vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub is higher in more vitamins & minerals
Calories (kcal)
Margarine 606
Oil 884
Protein (g)
Margarine 0.070
Oil 0
Carbs (g)
Margarine 0.590
Oil 0
Fat (g)
Margarine 68.3
Oil 100
Fiber (g)
Margarine —
Oil —
Quick answers
Which has more protein?
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub — 0.070g vs 0g per 100g.
Which has fewer calories?
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub — 606 vs 884 kcal per 100g.
Which is more nutrient-dense?
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub 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 | 606 kcal | 884 kcal | -31% |
| Macronutrients | |||
| Water | 29.5 g | 0 g | |
| Protein | 0.070 g | 0 g | |
| Total lipid (fat) | 68.3 g | 100 g | -32% |
| Carbohydrate, by difference | 0.590 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.7 g | 4.63 g | +260% |
| Fatty acids, total monounsaturated | 24.7 g | 37.0 g | -33% |
| Fatty acids, total trans | 3.27 g | 1.76 g | +85% |
| Vitamins | |||
| Vitamin E (alpha-tocopherol) | 13.0 mg | 21.6 mg | -40% |
| Minerals | |||
| Sodium, Na | 536 mg | 0 mg | |
| Other Nutrients | |||
| Energy | 2537 kj | 3699 kj | -31% |
| Ash | 1.53 g | 0 g | |
| Vitamin A, IU | 3571 IU | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.260 mg | 1.17 mg | -78% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 29.3 mg | 101 mg | -71% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 9.33 mg | 30.9 mg | -70% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.42 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 2.04 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.016 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.082 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.064 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.237 g | 0.063 g | +276% |
| SFA 15:0 (Pentadecanoic acid) | 0.018 g | — | |
| SFA 16:0 (Palmitic acid) | 12.3 g | 2.98 g | +311% |
| SFA 17:0 (Margaric acid) | 0.060 g | 0 g | |
| SFA 18:0 (Stearic acid) | 3.46 g | 1.15 g | +200% |
| SFA 20:0 (Arachidic acid) | 0.246 g | 0.360 g | -32% |
| SFA 22:0 (Behenic acid) | 0.169 g | 0.070 g | +141% |
| SFA 24:0 (Lignoceric acid) | 0.071 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.078 g | 0.133 g | -41% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.078 g | 0.133 g | -41% |
| MUFA 17:1 (Heptadecenoic acid) | 0.029 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 24.3 g | 36.3 g | -33% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 21.4 g | 36.3 g | -41% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.340 g | 0.476 g | -29% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | 0.141 g | -98% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.003 g | 0.141 g | -98% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 23.8 g | 53.4 g | -55% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 20.8 g | 45.9 g | -55% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 20.4 g | 45.4 g | -55% |
| PUFA 18:2 CLAs | 0.037 g | — | |
| PUFA 18:2 i | — | 0.569 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.94 g | 7.43 g | -60% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.92 g | 6.24 g | -53% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.014 g | — | |
| PUFA 18:3i | — | 1.19 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.014 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.014 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 2.91 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 2.91 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.351 g | — | |
| Fatty acids, total trans-polyenoic | 0.351 g | 1.76 g | -80% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub nutrition facts Oil, cooking and salad, ENOVA, 80% diglycerides nutrition facts Compare other foods →
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