Margarine vs. Orange
Nutrition comparison of Margarine and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and orange:
- Margarine has 15.4 times less carbohydrates than orange.
- Margarine has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than margarine.
- Margarine has signficantly more Vitamin K than orange.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
- Orange has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Orange has signficantly more potassium than margarine.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and orange has 94% less calories than margarine - orange has 46 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is lighter in protein, much lighter in carbs and much heavier in fat compared to orange per calorie. Margarine has a macronutrient ratio of 0:0:100 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Orange | |
|---|---|---|
| Protein | ~ | 6% |
| Carbohydrates | ~ | 91% |
| Fat | 100% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Margarine has 15.4 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than margarine - orange has 2.4g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than orange - orange has 9.1g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Orange and margarine contain similar amounts of protein - orange has 0.7g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and orange has 100% less saturated fat than margarine - orange has 0.03g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and orange has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 224 times more Vitamin C than margarine - orange has 45mg 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 73 times more Vitamin A than orange - orange has 11ug 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 49 times more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than orange - margarine has 93ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12. Both margarine and orange contain significant amounts of riboflavin.
| Margarine | Orange | |
|---|---|---|
| Thiamin | 0.01 MG | 0.1 MG |
| Riboflavin | 0.037 MG | 0.04 MG |
| Niacin | 0.023 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.25 MG |
| Vitamin B6 | 0.009 MG | 0.051 MG |
| Folate | 1 UG | 17 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Orange is a great source of calcium and it has 13 times more calcium than margarine - orange has 43mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Orange and margarine contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Orange has signficantly more potassium than margarine - orange has 169mg 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 orange per 100 grams, however, orange contains more lutein + zeaxanthin than margarine per 100 grams.
| Margarine | Orange | |
|---|---|---|
| beta-carotene | 610 UG | 71 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than orange per 100 grams.
| Margarine | Orange | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.011 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than orange per 100 grams.
| Margarine | Orange | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 22.252 G | 0.031 G |
| Total | 22.253 G | 0.031 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 (%) |
Orange 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 orange or margarine contain more calories in 100 grams?Margarine is high in calories and orange has 90% less calories than margarine - orange has 46 calories in 100g and margarine has 717 calories.
Does orange or margarine have more carbohydrates?
By weight, margarine has 15.4 times fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and margarine has 0.7g of carbohydrates.