Almond Milk vs. Margarine
Nutrition comparison of Almond Milk and Margarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
margarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and margarine:
- Almond milk is an excellent source of calcium.
- Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, almond milk contains more niacin.
- Margarine has signficantly more Vitamin K than almond milk.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and almond milk has 98% less calories than margarine - margarine has 717 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is heavier in protein, much heavier in carbs and much lighter in fat compared to margarine per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for margarine, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Margarine | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 34% | ~ |
| Fat | 56% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both margarine and almond milk are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Almond milk has more dietary fiber than margarine - almond milk has 0.2g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Almond milk and margarine contain similar amounts of sugar - almond milk has 0.81g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Margarine and almond milk contain similar amounts of protein - margarine has 0.16g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Margarine is high in saturated fat and almond milk has 99% less saturated fat than margarine - margarine has 15.2g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Margarine is high in trans fat and almond milk has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin C
Margarine and almond milk contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than almond milk - margarine has 819ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than margarine - almond milk has 41iu of Vitamin D per 100 grams and margarine does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 42% more Vitamin E than almond milk - margarine has 9mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than almond milk - margarine has 93ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, almond milk contains more niacin.
| Almond Milk | Margarine | |
|---|---|---|
| Thiamin | ~ | 0.01 MG |
| Riboflavin | 0.01 MG | 0.037 MG |
| Niacin | 0.07 MG | 0.023 MG |
| Pantothenic acid | 0.01 MG | ~ |
| Vitamin B6 | ~ | 0.009 MG |
| Folate | 1 UG | 1 UG |
| Vitamin B12 | ~ | 0.1 UG |
Minerals
calcium
Almond milk is an excellent source of calcium and it has 60 times more calcium than margarine - margarine has 3mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Margarine and almond milk contain similar amounts of iron - margarine has 0.06mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Almond milk has 272% more potassium than margarine - margarine has 18mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Margarine | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 0.252 G | 22.252 G |
| Total | 0.252 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) .
Almond Milk 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 margarine or almond milk contain more calories in 100 grams?Margarine is high in calories and almond milk has 100% less calories than margarine - margarine has 717 calories in 100g and almond milk has 15 calories.
Does margarine or almond milk have more carbohydrates?
By weight, both margarine and almond milk are low in carbohydrates - margarine has 0.7g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does margarine or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 60 times more calcium than margarine - margarine has 3mg of calcium in 100 grams and almond milk has 184mg of calcium.