Margarine Spread vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, halibut, Greenland, raw is higher in more vitamins & minerals
Calories (kcal)
Margarine Spread 401
Fish 186
Protein (g)
Margarine Spread 0.270
Fish 14.4
Carbs (g)
Margarine Spread 0
Fish 0
Fat (g)
Margarine Spread 44.5
Fish 13.8
Fiber (g)
Margarine Spread 0
Fish 0
Quick answers
Which has more protein?
Fish, halibut, Greenland, raw — 14.4g vs 0.270g per 100g.
Which has fewer calories?
Fish, halibut, Greenland, raw — 186 vs 401 kcal per 100g.
Which is more nutrient-dense?
Fish, halibut, Greenland, raw 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 401 kcal | 186 kcal | +116% |
| Macronutrients | |||
| Water | 54.4 g | 70.3 g | -23% |
| Protein | 0.270 g | 14.4 g | -98% |
| Total lipid (fat) | 44.5 g | 13.8 g | +221% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.1 g | 2.42 g | +357% |
| Fatty acids, total monounsaturated | 10.4 g | 8.38 g | +24% |
| Fatty acids, total trans | 0.562 g | — | |
| Cholesterol | — | 46.0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.003 mg | 0.060 mg | -95% |
| Riboflavin (Vitamin B2) | 0.003 mg | 0.080 mg | -96% |
| Niacin (Vitamin B3) | 0.004 mg | 1.50 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.030 mg | 0.250 mg | -88% |
| Vitamin B-6 — Pyridoxine | 0.007 mg | 0.420 mg | -98% |
| Biotin (Vitamin B7) | 1.00 ug | 1.00 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 61.8 mg | |
| Vitamin B-12 — Cobalamin | — | 1.00 ug | |
| Vitamin A, RAE | — | 14.0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 3.94 mg | 0.730 mg | +440% |
| Vitamin D (D2 + D3) | 11.8 ug | 27.4 ug | -57% |
| Minerals | |||
| Calcium, Ca | 2.00 mg | 3.00 mg | -33% |
| Iron, Fe | 0.060 mg | 0.660 mg | -91% |
| Magnesium, Mg | 1.00 mg | 26.0 mg | -96% |
| Phosphorus, P | 4.00 mg | 164 mg | -98% |
| Potassium, K | 17.0 mg | 268 mg | -94% |
| Sodium, Na | 716 mg | 80.0 mg | +795% |
| Zinc, Zn | 0.020 mg | 0.400 mg | -95% |
| Copper, Cu | 0.009 mg | 0.030 mg | -70% |
| Manganese, Mn | 0.005 mg | 0.012 mg | -58% |
| Selenium, Se | 0 ug | 36.5 ug | -100% |
| Other Nutrients | |||
| Energy | 1679 kj | 778 kj | +116% |
| 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 | — | 14.0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 47.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 1097 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 11.8 ug | 27.4 ug | -57% |
| Vitamin K1 — Phylloquinone | — | 0.100 ug | |
| SFA 4:0 (Butyric acid) | 0.006 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.014 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.170 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.148 g | 0 g | |
| SFA 12:0 (Lauric acid) | 2.02 g | 0.008 g | +25200% |
| SFA 14:0 (Myristic acid) | 0.607 g | 0.754 g | -19% |
| SFA 15:0 (Pentadecanoic acid) | 0.011 g | — | |
| SFA 16:0 (Palmitic acid) | 6.28 g | 1.44 g | +336% |
| SFA 17:0 (Margaric acid) | 0.039 g | — | |
| SFA 18:0 (Stearic acid) | 1.98 g | 0.193 g | +925% |
| 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 | 1.76 g | -98% |
| 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 | 2.39 g | +323% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 9.66 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.155 g | 2.24 g | -93% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.015 g | 1.97 g | -99% |
| 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 | 1.37 g | +1434% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 18.5 g | 0.123 g | +14906% |
| 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 | 0.043 g | +5691% |
| 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 | 0.132 g | -100% |
| 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 | 0.061 g | -74% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.526 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.089 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.393 g | -100% |
| 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 | — | |
| Tryptophan (EAA) | — | 0.161 g | |
| Threonine (EAA) | — | 0.630 g | |
| Isoleucine (EAA, BCAA) | — | 0.662 g | |
| Leucine (EAA, BCAA) | — | 1.17 g | |
| Lysine (EAA) | — | 1.32 g | |
| Methionine (EAA) | — | 0.425 g | |
| Cystine (conditionally essential) | — | 0.154 g | |
| Phenylalanine (EAA) | — | 0.561 g | |
| Tyrosine (conditionally essential) | — | 0.485 g | |
| Valine (EAA, BCAA) | — | 0.740 g | |
| Arginine (conditionally essential) | — | 0.860 g | |
| Histidine (EAA) | — | 0.423 g | |
| Alanine | — | 0.869 g | |
| Aspartic acid | — | 1.47 g | |
| Glutamic acid | — | 2.14 g | |
| Glycine (conditionally essential) | — | 0.690 g | |
| Proline (conditionally essential) | — | 0.508 g | |
| Serine | — | 0.586 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.
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