Beef vs. Margarine
Nutrition comparison of Cooked Beef and Margarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
margarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and margarine:
- Both beef and margarine are high in calories and saturated fat.
- Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Beef has signficantly more calcium than margarine.
- Beef is a great source of iron and potassium.
- Beef is an excellent source of protein.
- Margarine has signficantly more Vitamin K than beef.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and margarine are high in calories. Margarine has 159% more calories than beef - beef has 277 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in fat and similar to margarine for carbs. Beef has a macronutrient ratio of 38:0:62 and for margarine, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Margarine | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both margarine and beef are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 157 times more protein than margarine - beef has 25.4g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Both beef and margarine are high in saturated fat. Margarine has 107% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and beef has 92% less trans fat than margarine - beef has 1.2g of trans fat per 100 grams and margarine has 14.9g of trans fat.
cholesterol
Margarine has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and margarine does not contain significant amounts.
Vitamins
Vitamin C
Margarine and beef contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has 272 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin D
Beef and margarine contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and margarine does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 74 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Beef has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Beef | Margarine | |
|---|---|---|
| Thiamin | 0.051 MG | 0.01 MG |
| Riboflavin | 0.176 MG | 0.037 MG |
| Niacin | 4.537 MG | 0.023 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.009 MG |
| Folate | 11 UG | 1 UG |
| Vitamin B12 | 2.9 UG | 0.1 UG |
Minerals
calcium
Beef has signficantly more calcium than margarine - beef has 35mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Beef is a great source of iron and it has 36 times more iron than margarine - beef has 2.3mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Beef is a great source of potassium and it has 14 times more potassium than margarine - beef has 275mg of potassium per 100 grams and margarine has 18mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Margarine | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 2.04 G |
| DPA | ~ | 0.006 G |
| Total | 0.056 G | 2.046 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than beef per 100 grams.
| Beef | Margarine | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 0.39 G | 22.252 G |
| Total | 0.39 G | 22.253 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.
Cooked Beef g
()
|
Daily Values (%) |
Margarine 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 beef or margarine contain more calories in 100 grams?Both beef and margarine are high in calories. Margarine has 160% more calories than beef - beef has 277 calories in 100g and margarine has 717 calories.
Is beef or margarine better for protein?
Beef is a fantastic source of protein and it has 157 times more protein than margarine - beef has 25.4g of protein per 100 grams and margarine has 0.16g of protein.