Butter, Unsalted vs. Margarine

Nutrition comparison of Butter, Unsalted and Margarine


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of butter, unsalted versus margarine (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in butter, unsalted and margarine:

  • Both margarine and butter, unsalted are high in Vitamin A, calories and saturated fat.
  • Margarine has more thiamin and Vitamin B6, however, butter, unsalted contains more pantothenic acid and folate.
  • Margarine has signficantly more Vitamin K than butter, unsalted.
  • Margarine is a great source of Vitamin E.
Detailed nutritional comparison of butter, unsalted and margarine is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Butter, Unsalted src
Image of Margarine src

Calories and Carbs

calories

Both margarine and butter, unsalted are high in calories. is very similar to margarine for calories - margarine has 717 calories per 100 grams and butter, unsalted has 717 calories.

For macronutrient ratios, butter, unsalted is similar to margarine for protein, carbs and fat. Butter, unsalted has a macronutrient ratio of 1:0:100 and for margarine, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butter, Unsalted Margarine
Protein 1% ~
Carbohydrates ~ ~
Fat 100% 100%
Alcohol ~ ~

carbohydrates

Both margarine and butter, unsalted are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.

sugar

Butter, unsalted and margarine contain similar amounts of sugar - butter, unsalted has 0.06g of sugar per 100 grams and margarine does not contain significant amounts.

Protein

protein

Margarine and butter, unsalted contain similar amounts of protein - margarine has 0.16g of protein per 100 grams and butter, unsalted has 0.85g of protein.

Fat

saturated fat

Both margarine and butter, unsalted are high in saturated fat. Butter, unsalted has 232% more saturated fat than margarine - margarine has 15.2g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.

trans fat

Margarine is high in trans fat and butter, unsalted has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and butter, unsalted does not contain significant amounts.

cholesterol

Butter, unsalted is high in cholesterol and margarine has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and margarine does not contain significant amounts.

Vitamins

Vitamin C

Margarine and butter, unsalted contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.

Vitamin A

Both margarine and butter, unsalted are high in Vitamin A. Margarine has 20% more Vitamin A than butter, unsalted - margarine has 819ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.

Vitamin E

Margarine is a great source of Vitamin E and it has 288% more Vitamin E than butter, unsalted - margarine has 9mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.

Vitamin K

Margarine has signficantly more Vitamin K than butter, unsalted - margarine has 93ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.

The B Vitamins

Margarine has more thiamin and Vitamin B6, however, butter, unsalted contains more pantothenic acid and folate. Both butter, unsalted and margarine contain significant amounts of riboflavin and Vitamin B12.

Butter, Unsalted Margarine
Thiamin 0.005 MG 0.01 MG
Riboflavin 0.034 MG 0.037 MG
Niacin 0.042 MG 0.023 MG
Pantothenic acid 0.11 MG ~
Vitamin B6 0.003 MG 0.009 MG
Folate 3 UG 1 UG
Vitamin B12 0.17 UG 0.1 UG

Minerals

calcium

Butter, unsalted has 700% more calcium than margarine - margarine has 3mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.

iron

Margarine and butter, unsalted contain similar amounts of iron - margarine has 0.06mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.

potassium

Margarine and butter, unsalted contain similar amounts of potassium - margarine has 18mg of potassium per 100 grams and butter, unsalted has 24mg 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,

Butter, Unsalted Margarine
beta-carotene 158 UG 610 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both butter, unsalted and margarine contain significant amounts of alpha linoleic acid (ALA).

Butter, Unsalted Margarine
alpha linoleic acid 1.18 G 2.04 G
DPA ~ 0.006 G
Total 1.18 G 2.046 G

omega 6s

Comparing omega-6 fatty acids, margarine has more linoleic acid than butter, unsalted per 100 grams.

Butter, Unsalted Margarine
other omega 6 ~ 0.001 G
linoleic acid 1.83 G 22.252 G
Total 1.83 G 22.253 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 Butter, Unsalted or Margarine .

Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) .

Butter, Unsalted g

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G Starch G
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FAQ

Does margarine or butter, unsalted contain more calories in 100 grams?
Both margarine and butter, unsalted are high in calories. is quite similar to margarine for calories - margarine has 717 calories in 100g and butter, unsalted has 717 calories.

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