Coconut Oil vs. Margarine
Nutrition comparison of Coconut Oil and Margarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
margarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and margarine:
- Both coconut oil and margarine are high in calories and saturated fat.
- Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
- Margarine has signficantly more Vitamin K than coconut oil.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and margarine are high in calories. Coconut oil has 24% more calories than margarine - coconut oil has 892 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, coconut oil is similar to margarine for protein, carbs and fat. Coconut oil has a macronutrient ratio of 0:0:100 and for margarine, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Margarine | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both margarine and coconut oil are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Margarine and coconut oil contain similar amounts of protein - margarine has 0.16g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both coconut oil and margarine are high in saturated fat. Coconut oil has 443% more saturated fat than margarine - coconut oil has 82.5g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and coconut oil has 100% less trans fat than margarine - coconut oil has 0.03g of trans fat per 100 grams and margarine has 14.9g of trans fat.
Vitamins
Vitamin C
Margarine and coconut oil contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than coconut oil - margarine has 819ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 80 times more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than coconut oil - coconut oil has 0.6ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
| Coconut Oil | Margarine | |
|---|---|---|
| Thiamin | ~ | 0.01 MG |
| Riboflavin | ~ | 0.037 MG |
| Niacin | ~ | 0.023 MG |
| Vitamin B6 | ~ | 0.009 MG |
| Folate | ~ | 1 UG |
| Vitamin B12 | ~ | 0.1 UG |
Minerals
calcium
Coconut oil and margarine contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Coconut oil and margarine contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Margarine has more potassium than coconut oil - margarine has 18mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Margarine | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 2.04 G |
| DPA | ~ | 0.006 G |
| Total | 0.019 G | 2.046 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Margarine | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 1.683 G | 22.252 G |
| Total | 1.683 G | 22.253 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Coconut Oil or Margarine .
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) .
Coconut Oil 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 coconut oil or margarine contain more calories in 100 grams?Both coconut oil and margarine are high in calories. Coconut oil has 20% more calories than margarine - coconut oil has 892 calories in 100g and margarine has 717 calories.