Margarine vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Margarine, regular, 80% fat, composite, tub, with salt is higher in more vitamins & minerals
Calories (kcal)
Margarine 713
Oil 884
Protein (g)
Margarine 0.220
Oil 0
Carbs (g)
Margarine 0.750
Oil 0
Fat (g)
Margarine 80.2
Oil 100
Fiber (g)
Margarine 0
Oil —
Quick answers
Which has more protein?
Margarine, regular, 80% fat, composite, tub, with salt — 0.220g vs 0g per 100g.
Which has fewer calories?
Margarine, regular, 80% fat, composite, tub, with salt — 713 vs 884 kcal per 100g.
Which is more nutrient-dense?
Margarine, regular, 80% fat, composite, tub, with salt 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 | 713 kcal | 884 kcal | -19% |
| Macronutrients | |||
| Water | 17.1 g | 0 g | |
| Protein | 0.220 g | 0 g | |
| Total lipid (fat) | 80.2 g | 100 g | -20% |
| Carbohydrate, by difference | 0.750 g | 0 g | |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.2 g | 4.63 g | +207% |
| Fatty acids, total monounsaturated | 36.4 g | 37.0 g | -2% |
| Fatty acids, total trans | 5.83 g | 1.76 g | +231% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | — | |
| Thiamin (Vitamin B1) | 0 mg | — | |
| Riboflavin (Vitamin B2) | 0 mg | — | |
| Niacin (Vitamin B3) | 0 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.085 mg | — | |
| Vitamin B-6 — Pyridoxine | 0 mg | — | |
| Biotin (Vitamin B7) | 1.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 12.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0.080 ug | — | |
| Vitamin A, RAE | 819 ug | — | |
| Carotene, beta | 610 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 15.4 mg | 21.6 mg | -29% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 3.00 mg | — | |
| Iron, Fe | 0 mg | — | |
| Magnesium, Mg | 1.00 mg | — | |
| Phosphorus, P | 5.00 mg | — | |
| Potassium, K | 17.0 mg | — | |
| Sodium, Na | 657 mg | 0 mg | |
| Zinc, Zn | 0 mg | — | |
| Copper, Cu | 0 mg | — | |
| Manganese, Mn | 0 mg | — | |
| Selenium, Se | 0 ug | — | |
| Other Nutrients | |||
| Energy | 2981 kj | 3699 kj | -19% |
| Ash | 1.78 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 768 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 3571 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.160 mg | 1.17 mg | -86% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 27.0 mg | 101 mg | -73% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 6.65 mg | 30.9 mg | -78% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.050 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 91.7 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 53.6 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.015 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.023 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.433 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.240 g | 0.063 g | +281% |
| SFA 15:0 (Pentadecanoic acid) | 0.020 g | — | |
| SFA 16:0 (Palmitic acid) | 7.07 g | 2.98 g | +137% |
| SFA 17:0 (Margaric acid) | 0.062 g | 0 g | |
| SFA 18:0 (Stearic acid) | 5.81 g | 1.15 g | +404% |
| SFA 20:0 (Arachidic acid) | 0.356 g | 0.360 g | -1% |
| SFA 22:0 (Behenic acid) | 0.105 g | 0.070 g | +50% |
| SFA 24:0 (Lignoceric acid) | 0.087 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.088 g | 0.133 g | -34% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.088 g | 0.133 g | -34% |
| MUFA 17:1 (Heptadecenoic acid) | 0.038 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 35.5 g | 36.3 g | -2% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 30.3 g | 36.3 g | -16% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.682 g | 0.476 g | +43% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.026 g | 0.141 g | -82% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.026 g | 0.141 g | -82% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.061 g | — | |
| Fatty acids, total polyunsaturated | 26.7 g | 53.4 g | -50% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 21.7 g | 45.9 g | -53% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 21.0 g | 45.4 g | -54% |
| PUFA 18:2 CLAs | 0.040 g | — | |
| PUFA 18:2 i | — | 0.569 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 5.03 g | 7.43 g | -32% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 4.68 g | 6.24 g | -25% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.354 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) | 0.024 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.021 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.021 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) | 0.005 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.003 g | — | |
| Fatty acids, total trans-monoenoic | 5.25 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 5.25 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.579 g | — | |
| Fatty acids, total trans-polyenoic | 0.579 g | 1.76 g | -67% |
| Phytosterols | 210 mg | — | |
| Stigmasterol | 37.0 mg | — | |
| Campesterol | 48.0 mg | — | |
| Beta-sitosterol | 112 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, regular, 80% fat, composite, tub, with salt nutrition facts Oil, cooking and salad, ENOVA, 80% diglycerides nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.