Margarine vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick is higher in more vitamins & minerals
Calories (kcal)
Margarine 628
Oil 884
Protein (g)
Margarine 0.260
Oil 0.110
Carbs (g)
Margarine 1.53
Oil 0
Fat (g)
Margarine 70.2
Oil 100.0
Fiber (g)
Margarine —
Oil 0
Quick answers
Which has more protein?
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick — 0.260g vs 0.110g per 100g.
Which has fewer calories?
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick — 628 vs 884 kcal per 100g.
Which is more nutrient-dense?
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick 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 | 628 kcal | 884 kcal | -29% |
| Macronutrients | |||
| Water | 26.2 g | 0.120 g | +21758% |
| Protein | 0.260 g | 0.110 g | +136% |
| Total lipid (fat) | 70.2 g | 100.0 g | -30% |
| Carbohydrate, by difference | 1.53 g | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.6 g | 8.98 g | +52% |
| Fatty acids, total monounsaturated | 33.5 g | 18.4 g | +82% |
| Fatty acids, total trans | 14.8 g | 0.094 g | +15630% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.052 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.025 mg | 0 mg | |
| Niacin (Vitamin B3) | — | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.001 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.003 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 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 5.59 mg | 0.470 mg | +1089% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 1.00 mg | +600% |
| Iron, Fe | 0.120 mg | 0 mg | |
| Magnesium, Mg | 2.00 mg | 0 mg | |
| Phosphorus, P | 10.0 mg | 1.00 mg | +900% |
| Potassium, K | 46.0 mg | 0 mg | |
| Sodium, Na | 700 mg | 0 mg | |
| Zinc, Zn | 0.060 mg | 0.070 mg | -14% |
| Copper, Cu | — | 0 mg | |
| Manganese, Mn | 0.014 mg | 0 mg | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | 2627 kj | 3700 kj | -29% |
| Ash | 1.76 g | 0 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 0 ug | |
| Betaine | 0 mg | — | |
| Vitamin B-12, added | — | 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 | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.320 mg | 0.550 mg | -42% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 35.0 mg | 28.8 mg | +22% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 10.9 mg | 1.65 mg | +562% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.870 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.890 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 9.30 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.012 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.006 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.013 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.043 g | 0.008 g | +437% |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.018 g | -39% |
| SFA 14:0 (Myristic acid) | 0.072 g | 0.077 g | -6% |
| SFA 15:0 (Pentadecanoic acid) | 0.017 g | 0.027 g | -37% |
| SFA 16:0 (Palmitic acid) | 7.31 g | 5.11 g | +43% |
| SFA 17:0 (Margaric acid) | 0.064 g | 0.051 g | +25% |
| SFA 18:0 (Stearic acid) | 5.61 g | 3.37 g | +67% |
| SFA 20:0 (Arachidic acid) | 0.229 g | 0.131 g | +75% |
| SFA 22:0 (Behenic acid) | 0.163 g | 0.113 g | +44% |
| SFA 24:0 (Lignoceric acid) | 0.075 g | 0.075 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.008 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.043 g | 0.060 g | -28% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.043 g | 0.060 g | -28% |
| MUFA 17:1 (Heptadecenoic acid) | 0.023 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 33.2 g | 18.3 g | +81% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 19.2 g | 18.3 g | +5% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.169 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.031 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0.017 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.023 g | -100% |
| Fatty acids, total polyunsaturated | 20.2 g | 67.8 g | -70% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 18.1 g | 14.3 g | +26% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 17.3 g | 14.2 g | +21% |
| PUFA 18:2 CLAs | 0.047 g | 0.031 g | +52% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.13 g | 53.4 g | -96% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.07 g | 53.4 g | -96% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.060 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | 0.031 g | -87% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | 0.096 g | -97% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0.081 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 g | 0.015 g | -80% |
| 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 g | 0.013 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 14.0 g | 0.044 g | +31734% |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 14.0 g | 0.030 g | +46590% |
| TFA 22:1 t | 0 g | 0.014 g | -100% |
| TFA 18:2 t not further defined | 0.778 g | 0.050 g | +1456% |
| Fatty acids, total trans-polyenoic | 0.778 g | 0.050 g | +1456% |
| Stigmasterol | 25.0 mg | 30.0 mg | -17% |
| Campesterol | 31.0 mg | 98.0 mg | -68% |
| Beta-sitosterol | 81.0 mg | 206 mg | -61% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 1.30 mg | — | |
| Choline from phosphatidylcholine | 12.0 mg | — | |
| Choline from phosphocholine | 0.400 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 0.500 mg | — | |
| Total Choline | 14.0 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, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick nutrition facts Oil, flaxseed, cold pressed nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +1089% in Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick Phosphorus, P +900% in Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick Calcium, Ca +600% in Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick Protein +136% in Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick
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