Margarine vs Oil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Margarine, regular, hard, soybean (hydrogenated) is higher in more vitamins & minerals

Calories (kcal)

Margarine 719
Oil 884

Protein (g)

Margarine 0.900
Oil 0

Carbs (g)

Margarine 0.900
Oil 0

Fat (g)

Margarine 80.5
Oil 100

Fiber (g)

Margarine 0
Oil 0

Quick answers

Which has more protein?

Margarine, regular, hard, soybean (hydrogenated) — 0.900g vs 0g per 100g.

Which has fewer calories?

Margarine, regular, hard, soybean (hydrogenated) — 719 vs 884 kcal per 100g.

Which is more nutrient-dense?

Margarine, regular, hard, soybean (hydrogenated) 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
Energy
Energy 719 kcal 884 kcal
Macronutrients
Water 15.7 g 0 g
Protein 0.900 g 0 g
Total lipid (fat) 80.5 g 100 g
Carbohydrate, by difference 0.900 g 0 g
Fiber, total dietary 0 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 16.7 g 19.7 g
Fatty acids, total monounsaturated 39.3 g 39.3 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0.200 mg 0 mg
Thiamin (Vitamin B1) 0.010 mg 0 mg
Riboflavin (Vitamin B2) 0.037 mg 0 mg
Niacin (Vitamin B3) 0.023 mg 0 mg
Pantothenic acid (Vitamin B5) 0.084 mg 0 mg
Vitamin B-6 — Pyridoxine 0.009 mg 0 mg
Biotin (Vitamin B7) 1.00 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0.100 ug 0 ug
Vitamin A, RAE 819 ug 0 ug
Carotene, beta 610 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 3.10 mg 32.3 mg
Minerals
Calcium, Ca 30.0 mg 0 mg
Iron, Fe 0 mg 0.070 mg
Magnesium, Mg 3.00 mg 0 mg
Phosphorus, P 23.0 mg 0 mg
Potassium, K 42.0 mg 0 mg
Sodium, Na 943 mg 0 mg
Zinc, Zn 0 mg 0 mg
Selenium, Se 0 ug 0 ug
Other Nutrients
Energy 3007 kj 3699 kj
Ash 2.00 g 0 g
Total Sugars 0 g 0 g
Folic acid (Vitamin B9 — synthetic) 1.00 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 1.00 ug 0 ug
Vitamin B-12, added 0 ug —
Retinol 768 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 3577 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 0 ug 0 ug
Vitamin E, added 0 mg —
Vitamin K1 — Phylloquinone — 24.7 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) 0.200 g 0.700 g
SFA 16:0 (Palmitic acid) 9.60 g 16.9 g
SFA 18:0 (Stearic acid) 6.90 g 1.60 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.200 g 0.200 g
MUFA 18:1 (Omega-9, Oleic acid family) 39.1 g 39.1 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 20.9 g 35.0 g
PUFA 18:2 (Omega-6, Linoleic acid) 19.4 g 33.4 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 1.50 g 1.60 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 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
Phytosterols 146 mg 1190 mg
Tryptophan (EAA) 0.012 g 0 g
Threonine (EAA) 0.039 g 0 g
Isoleucine (EAA, BCAA) 0.052 g 0 g
Leucine (EAA, BCAA) 0.084 g 0 g
Lysine (EAA) 0.068 g 0 g
Methionine (EAA) 0.021 g 0 g
Cystine (conditionally essential) 0.008 g 0 g
Phenylalanine (EAA) 0.041 g 0 g
Tyrosine (conditionally essential) 0.041 g 0 g
Valine (EAA, BCAA) 0.057 g 0 g
Arginine (conditionally essential) 0.031 g 0 g
Histidine (EAA) 0.023 g 0 g
Alanine 0.029 g 0 g
Aspartic acid 0.065 g 0 g
Glutamic acid 0.179 g 0 g
Glycine (conditionally essential) 0.018 g 0 g
Proline (conditionally essential) 0.083 g 0 g
Serine 0.046 g 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.

Margarine, regular, hard, soybean (hydrogenated) nutrition facts Oil, rice bran nutrition facts Compare other foods →

Dig deeper — biggest differences

Iron, Fe -100% in Margarine, regular, hard, soybean (hydrogenated) Vitamin E (alpha-tocopherol) -90% in Margarine, regular, hard, soybean (hydrogenated)

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