Margarine vs. Sesame Oil
Nutrition comparison of Margarine and Sesame Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
sesame oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and sesame oil:
- Both sesame 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 sesame oil.
- 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 Sesame Oil (Oil, sesame, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame oil and margarine are high in calories. Sesame oil has 23% more calories than margarine - sesame oil has 884 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is similar to sesame oil for protein, carbs and fat. Margarine has a macronutrient ratio of 0:0:100 and for sesame oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Sesame Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both margarine and sesame oil are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Margarine and sesame oil contain similar amounts of protein - margarine has 0.16g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Both sesame oil and margarine are high in saturated fat. Sesame oil is very similar to sesame oil for saturated fat - sesame oil has 14.2g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and sesame oil has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and sesame oil does not contain significant amounts.
Vitamins
Vitamin C
Margarine and sesame oil contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than sesame oil - margarine has 819ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 543% more Vitamin E than sesame oil - sesame oil has 1.4mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than sesame oil - sesame oil has 13.6ug 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.
| Margarine | Sesame Oil | |
|---|---|---|
| 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
Margarine has more calcium than sesame oil - margarine has 3mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Margarine and sesame oil contain similar amounts of iron - margarine has 0.06mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Margarine has more potassium than sesame oil - margarine has 18mg of potassium per 100 grams and sesame 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 sesame oil per 100 grams.
| Margarine | Sesame Oil | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.3 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.3 G |
omega 6s
Comparing omega-6 fatty acids, both margarine and sesame oil contain significant amounts of linoleic acid.
| Margarine | Sesame Oil | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 22.252 G | 41.3 G |
| Total | 22.253 G | 41.3 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.
Note: The specific food items compared are: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Sesame Oil (Oil, sesame, salad or cooking) .
Margarine g
()
|
Daily Values (%) |
Sesame Oil 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 sesame oil or margarine contain more calories in 100 grams?Both sesame oil and margarine are high in calories. Sesame oil has 20% more calories than margarine - sesame oil has 884 calories in 100g and margarine has 717 calories.