Margarine vs. Broccoli
Nutrition comparison of Margarine and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and broccoli:
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Broccoli is a great source of calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and broccoli has 95% less calories than margarine - broccoli has 34 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Margarine has a macronutrient ratio of 0:0:100 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Broccoli | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and margarine contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than margarine - broccoli has 2.6g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Broccoli has 16 times more protein than margarine - broccoli has 2.8g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and broccoli has 99% less saturated fat than margarine - broccoli has 0.11g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and broccoli has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 445 times more Vitamin C than margarine - broccoli has 89.2mg 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 25 times more Vitamin A than broccoli - broccoli has 31ug 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 10 times more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Broccoli and margarine contain similar amounts of Vitamin K - broccoli has 101.6ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
| Margarine | Broccoli | |
|---|---|---|
| Thiamin | 0.01 MG | 0.071 MG |
| Riboflavin | 0.037 MG | 0.117 MG |
| Niacin | 0.023 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.009 MG | 0.175 MG |
| Folate | 1 UG | 63 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 14 times more calcium than margarine - broccoli has 47mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Broccoli has 11 times more iron than margarine - broccoli has 0.73mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 16 times more potassium than margarine - broccoli has 316mg 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, both margarine and broccoli contain significant amounts of beta-carotene.
| Margarine | Broccoli | |
|---|---|---|
| beta-carotene | 610 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Margarine | Broccoli | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.0215 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than broccoli per 100 grams.
| Margarine | Broccoli | |
|---|---|---|
| other omega 6 | 0.261 G | 0.006 G |
| linoleic acid | 22.252 G | 0.049 G |
| Total | 22.513 G | 0.055 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 (%) |
Broccoli 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 broccoli or margarine contain more calories in 100 grams?Margarine is high in calories and broccoli has 100% less calories than margarine - broccoli has 34 calories in 100g and margarine has 717 calories.
Does broccoli or margarine have more carbohydrates?
By weight, broccoli and margarine contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and margarine has 0.7g of carbohydrates.
Does broccoli or margarine contain more potassium?
Broccoli is a rich source of potassium and it has 16 times more potassium than margarine - broccoli has 316mg of potassium in 100 grams and margarine has 18mg of potassium.