Margarine vs. Avocado
Nutrition comparison of Margarine and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and avocado:
- Both avocado and margarine are high in calories.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than margarine.
- Avocado is an excellent source of dietary fiber and potassium.
- Margarine has 11.3 times less carbohydrates than avocado.
- Margarine has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than margarine.
- Margarine has signficantly more Vitamin K than avocado.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and margarine are high in calories. Margarine has 329% more calories than avocado - avocado has 167 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is lighter in protein, lighter in carbs and much heavier in fat compared to avocado per calorie. Margarine has a macronutrient ratio of 0:0:100 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Avocado | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Margarine has 11.3 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than margarine - avocado has 6.8g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Avocado and margarine contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Avocado has 11 times more protein than margarine - avocado has 2g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and avocado has 86% less saturated fat than margarine - avocado has 2.1g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and avocado has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than margarine - avocado has 8.8mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.
Vitamin A
Margarine is an excellent source of Vitamin A and it has 116 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin E
Margarine is a great source of Vitamin E and it has 357% more Vitamin E than avocado - avocado has 2mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than avocado - avocado has 21ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
| Margarine | Avocado | |
|---|---|---|
| Thiamin | 0.01 MG | 0.075 MG |
| Riboflavin | 0.037 MG | 0.143 MG |
| Niacin | 0.023 MG | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | 0.009 MG | 0.287 MG |
| Folate | 1 UG | 89 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Avocado has 333% more calcium than margarine - avocado has 13mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Avocado has 917% more iron than margarine - avocado has 0.61mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Avocado is an excellent source of potassium and it has 27 times more potassium than margarine - avocado has 507mg of potassium per 100 grams and margarine has 18mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, margarine has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than margarine per 100 grams.
| Margarine | Avocado | |
|---|---|---|
| beta-carotene | 610 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Margarine | Avocado | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.125 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than avocado per 100 grams.
| Margarine | Avocado | |
|---|---|---|
| other omega 6 | 0.083 G | 0.015 G |
| linoleic acid | 22.252 G | 1.674 G |
| Total | 22.335 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Margarine g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does avocado or margarine contain more calories in 100 grams?Both avocado and margarine are high in calories. Margarine has 330% more calories than avocado - avocado has 167 calories in 100g and margarine has 717 calories.
Does avocado or margarine contain more potassium?
Avocado is a rich source of potassium and it has 27 times more potassium than margarine - avocado has 507mg of potassium in 100 grams and margarine has 18mg of potassium.