Flaxseed Oil vs. Margarine
Nutrition comparison of Flaxseed Oil and Margarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
margarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and margarine:
- Both flaxseed 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 flaxseed oil.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and margarine are high in calories. Flaxseed oil has 23% more calories than margarine - flaxseed oil has 884 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, flaxseed oil is similar to margarine for protein, carbs and fat. Flaxseed 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:
| Flaxseed Oil | Margarine | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both margarine and flaxseed oil are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Flaxseed oil and margarine contain similar amounts of protein - flaxseed oil has 0.11g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Both flaxseed oil and margarine are high in saturated fat. Margarine has 69% more saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and flaxseed oil has 99% less trans fat than margarine - flaxseed oil has 0.09g of trans fat per 100 grams and margarine has 14.9g of trans fat.
Vitamins
Vitamin C
Margarine and flaxseed oil contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than flaxseed oil - margarine has 819ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 18 times more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than flaxseed oil - flaxseed oil has 9.3ug 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.
| Flaxseed 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
Flaxseed oil and margarine contain similar amounts of calcium - flaxseed oil has 1mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Margarine and flaxseed oil contain similar amounts of iron - margarine has 0.06mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Margarine has more potassium than flaxseed oil - margarine has 18mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than margarine per 100 grams.
| Flaxseed Oil | Margarine | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 2.04 G |
| DPA | ~ | 0.006 G |
| Total | 53.368 G | 2.046 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and margarine contain significant amounts of linoleic acid.
| Flaxseed Oil | Margarine | |
|---|---|---|
| other omega 6 | 0.015 G | 0.001 G |
| linoleic acid | 14.327 G | 22.252 G |
| Total | 14.342 G | 22.253 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: Flaxseed Oil (Oil, flaxseed, cold pressed) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) .
Flaxseed 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 flaxseed oil or margarine contain more calories in 100 grams?Both flaxseed oil and margarine are high in calories. Flaxseed oil has 20% more calories than margarine - flaxseed oil has 884 calories in 100g and margarine has 717 calories.