Margarine Spread vs Butter
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Butter, light, stick, with salt is higher in more vitamins & minerals
Calories (kcal)
Margarine Spread 401
Butter 499
Protein (g)
Margarine Spread 0.270
Butter 3.30
Carbs (g)
Margarine Spread 0
Butter 0
Fat (g)
Margarine Spread 44.5
Butter 55.1
Fiber (g)
Margarine Spread 0
Butter 0
Quick answers
Which has more protein?
Butter, light, stick, with salt — 3.30g vs 0.270g per 100g.
Which has fewer calories?
Margarine Spread, 40-49% fat, tub — 401 vs 499 kcal per 100g.
Which is more nutrient-dense?
Butter, light, stick, 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 Spread | Butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 401 kcal | 499 kcal | -20% |
| Macronutrients | |||
| Water | 54.4 g | 42.1 g | +29% |
| Protein | 0.270 g | 3.30 g | -92% |
| Total lipid (fat) | 44.5 g | 55.1 g | -19% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.1 g | 34.3 g | -68% |
| Fatty acids, total monounsaturated | 10.4 g | 15.9 g | -35% |
| Fatty acids, total trans | 0.562 g | — | |
| Cholesterol | — | 106 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.003 mg | 0.010 mg | -70% |
| Riboflavin (Vitamin B2) | 0.003 mg | 0.070 mg | -96% |
| Niacin (Vitamin B3) | 0.004 mg | 0.020 mg | -80% |
| Pantothenic acid (Vitamin B5) | 0.030 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.007 mg | 0.010 mg | -30% |
| Biotin (Vitamin B7) | 1.00 ug | 1.00 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 12.9 mg | |
| Vitamin B-12 — Cobalamin | — | 0.130 ug | |
| Vitamin A, RAE | — | 465 ug | |
| Carotene, beta | — | 107 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 3.94 mg | 1.58 mg | +149% |
| Vitamin D (D2 + D3) | 11.8 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 2.00 mg | 48.0 mg | -96% |
| Iron, Fe | 0.060 mg | 1.09 mg | -94% |
| Magnesium, Mg | 1.00 mg | 5.00 mg | -80% |
| Phosphorus, P | 4.00 mg | 34.0 mg | -88% |
| Potassium, K | 17.0 mg | 71.0 mg | -76% |
| Sodium, Na | 716 mg | 450 mg | +59% |
| Zinc, Zn | 0.020 mg | 0.260 mg | -92% |
| Copper, Cu | 0.009 mg | 0 mg | |
| Manganese, Mn | 0.005 mg | — | |
| Selenium, Se | 0 ug | 1.00 ug | -100% |
| Other Nutrients | |||
| Energy | 1679 kj | 2088 kj | -20% |
| Ash | 1.82 g | 1.00 g | +82% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 1.00 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 1.00 ug | = |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 456 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 1698 IU | |
| 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 | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 11.8 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | — | 4.80 ug | |
| SFA 4:0 (Butyric acid) | 0.006 g | 1.79 g | -100% |
| SFA 6:0 (Caproic acid) | 0.014 g | 1.06 g | -99% |
| SFA 8:0 (Caprylic acid) | 0.170 g | 0.619 g | -73% |
| SFA 10:0 (Capric acid) | 0.148 g | 1.38 g | -89% |
| SFA 12:0 (Lauric acid) | 2.02 g | 1.55 g | +31% |
| SFA 14:0 (Myristic acid) | 0.607 g | 5.55 g | -89% |
| SFA 15:0 (Pentadecanoic acid) | 0.011 g | — | |
| SFA 16:0 (Palmitic acid) | 6.28 g | 14.5 g | -57% |
| SFA 17:0 (Margaric acid) | 0.039 g | — | |
| SFA 18:0 (Stearic acid) | 1.98 g | 6.68 g | -70% |
| SFA 20:0 (Arachidic acid) | 0.136 g | — | |
| SFA 22:0 (Behenic acid) | 0.123 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.049 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.034 g | 1.24 g | -97% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.033 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.019 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.1 g | 13.9 g | -27% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 9.66 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.155 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.015 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.015 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 21.0 g | 2.05 g | +925% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 18.5 g | 1.24 g | +1384% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 18.3 g | — | |
| PUFA 18:2 CLAs | 0.027 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.49 g | 0.802 g | +210% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.39 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.104 g | — | |
| PUFA 18:3i | 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) | 0.013 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) | 0.016 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 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 | = |
| Fatty acids, total trans-monoenoic | 0.475 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.475 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.087 g | — | |
| Fatty acids, total trans-polyenoic | 0.087 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.