Margarine vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Margarine 349
Seeds 553
Protein (g)
Margarine 0.230
Seeds 31.6
Carbs (g)
Margarine 1.52
Seeds 8.67
Fat (g)
Margarine 38.0
Seeds 48.8
Fiber (g)
Margarine 0
Seeds 4.00
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 0.230g per 100g.
Which has fewer calories?
Margarine,spread, 35-39% fat, tub — 349 vs 553 kcal per 100g.
Which is more nutrient-dense?
Seeds, hemp seed, hulled 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 | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 349 kcal | 553 kcal | -37% |
| Macronutrients | |||
| Water | 58.7 g | 4.96 g | +1083% |
| Protein | 0.230 g | 31.6 g | -99% |
| Total lipid (fat) | 38.0 g | 48.8 g | -22% |
| Carbohydrate, by difference | 1.52 g | 8.67 g | -82% |
| Fiber, total dietary | 0 g | 4.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.66 g | 4.60 g | +88% |
| Fatty acids, total monounsaturated | 11.2 g | 5.40 g | +107% |
| Fatty acids, total trans | 0.079 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.500 mg | -100% |
| Thiamin (Vitamin B1) | 0.003 mg | 1.27 mg | -100% |
| Riboflavin (Vitamin B2) | 0.003 mg | 0.285 mg | -99% |
| Niacin (Vitamin B3) | 0.004 mg | 9.20 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.030 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.384 mg | 0.600 mg | -36% |
| Biotin (Vitamin B7) | 3.00 ug | 110 ug | -97% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0.060 ug | — | |
| Vitamin A, RAE | 1348 ug | 1.00 ug | +134700% |
| Carotene, beta | 610 ug | 7.00 ug | +8614% |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 13.4 mg | 0.800 mg | +1581% |
| Vitamin D (D2 + D3) | 17.5 ug | — | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 70.0 mg | -91% |
| Iron, Fe | 0.040 mg | 7.95 mg | -99% |
| Magnesium, Mg | 1.00 mg | 700 mg | -100% |
| Phosphorus, P | 7.00 mg | 1650 mg | -100% |
| Potassium, K | 51.0 mg | 1200 mg | -96% |
| Sodium, Na | 584 mg | 5.00 mg | +11580% |
| Zinc, Zn | 0.020 mg | 9.90 mg | -100% |
| Copper, Cu | 0.009 mg | 1.60 mg | -99% |
| Manganese, Mn | 0.005 mg | 7.60 mg | -100% |
| Selenium, Se | 0 ug | — | |
| Other Nutrients | |||
| Energy | 1459 kj | 2313 kj | -37% |
| Ash | 1.60 g | 6.06 g | -74% |
| Total Sugars | 0 g | 1.50 g | -100% |
| Sucrose | — | 0.850 g | |
| Glucose | — | 0.200 g | |
| Fructose | — | 0.310 g | |
| Lactose | — | 0.070 g | |
| Maltose | — | 0.070 g | |
| Starch | 1.97 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 110 ug | -99% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 110 ug | -99% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 1297 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 5339 IU | 11.0 IU | +48436% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 17.5 ug | — | |
| Vitamin K1 — Phylloquinone | 74.6 ug | — | |
| SFA 4:0 (Butyric acid) | 0.007 g | — | |
| SFA 6:0 (Caproic acid) | 0.003 g | — | |
| SFA 8:0 (Caprylic acid) | 0.047 g | — | |
| SFA 10:0 (Capric acid) | 0.073 g | — | |
| SFA 12:0 (Lauric acid) | 0.692 g | — | |
| SFA 14:0 (Myristic acid) | 0.318 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.011 g | — | |
| SFA 16:0 (Palmitic acid) | 5.75 g | 2.87 g | +101% |
| SFA 17:0 (Margaric acid) | 0.031 g | — | |
| SFA 18:0 (Stearic acid) | 1.53 g | 1.24 g | +23% |
| SFA 20:0 (Arachidic acid) | 0.137 g | 0.312 g | -56% |
| SFA 22:0 (Behenic acid) | 0.102 g | 0.121 g | -16% |
| SFA 24:0 (Lignoceric acid) | 0.044 g | 0.056 g | -21% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.038 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.017 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.9 g | 5.28 g | +107% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 10.9 g | 5.02 g | +117% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.182 g | 0.124 g | +47% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.015 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.015 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.013 g | — | |
| Fatty acids, total polyunsaturated | 16.1 g | 38.1 g | -58% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 13.8 g | 27.5 g | -50% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 13.7 g | 27.4 g | -50% |
| PUFA 18:2 CLAs | 0.018 g | 0.202 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.29 g | 10.0 g | -77% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.20 g | 8.68 g | -75% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.089 g | 1.34 g | -93% |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.617 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.012 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.013 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.028 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.028 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.052 g | — | |
| Fatty acids, total trans-polyenoic | 0.052 g | — | |
| Tryptophan (EAA) | — | 0.369 g | |
| Threonine (EAA) | — | 1.27 g | |
| Isoleucine (EAA, BCAA) | — | 1.29 g | |
| Leucine (EAA, BCAA) | — | 2.16 g | |
| Lysine (EAA) | — | 1.28 g | |
| Methionine (EAA) | — | 0.933 g | |
| Cystine (conditionally essential) | — | 0.672 g | |
| Phenylalanine (EAA) | — | 1.45 g | |
| Tyrosine (conditionally essential) | — | 1.26 g | |
| Valine (EAA, BCAA) | — | 1.78 g | |
| Arginine (conditionally essential) | — | 4.55 g | |
| Histidine (EAA) | — | 0.969 g | |
| Alanine | — | 1.53 g | |
| Aspartic acid | — | 3.66 g | |
| Glutamic acid | — | 6.27 g | |
| Glycine (conditionally essential) | — | 1.61 g | |
| Proline (conditionally essential) | — | 1.60 g | |
| Serine | — | 1.71 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 24.8 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.