Margarine vs. Vegetable Oil
Nutrition comparison of Margarine and Vegetable Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and vegetable oil:
- Both vegetable oil and margarine are high in calories and saturated fat.
- Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
- 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 Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both vegetable oil and margarine are high in calories. Vegetable oil has 20% more calories than margarine - vegetable oil has 862 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is similar to vegetable oil for protein, carbs and fat. Margarine has a macronutrient ratio of 0:0:100 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Vegetable Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both margarine and vegetable oil are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Margarine and vegetable oil contain similar amounts of protein - margarine has 0.16g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Both vegetable oil and margarine are high in saturated fat. Margarine has 86% more saturated fat than vegetable oil - vegetable oil has 8.2g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and vegetable oil has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and vegetable oil does not contain significant amounts.
Vitamins
Vitamin C
Margarine and vegetable oil contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than vegetable oil - margarine has 819ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 136% more Vitamin E than vegetable oil - vegetable oil has 3.8mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has 277% more Vitamin K than vegetable oil - vegetable oil has 24.7ug 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 | Vegetable 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 vegetable oil - margarine has 3mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Margarine and vegetable oil contain similar amounts of iron - margarine has 0.06mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Margarine has more potassium than vegetable oil - margarine has 18mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than vegetable oil per 100 grams.
| Margarine | Vegetable Oil | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 22.252 G | 1.6 G |
| Total | 22.253 G | 1.6 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 Margarine or Vegetable Oil .
Note: The specific food items compared are: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Vegetable Oil (Vegetable oil, palm kernel) .
Margarine g
()
|
Daily Values (%) |
Vegetable 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 vegetable oil or margarine contain more calories in 100 grams?Both vegetable oil and margarine are high in calories. Vegetable oil has 20% more calories than margarine - vegetable oil has 862 calories in 100g and margarine has 717 calories.