Canola Oil vs. Margarine
Nutrition comparison of Canola Oil and Margarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
canola oil
versus
margarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in canola oil and margarine:
- Both canola oil and margarine are high in Vitamin E, calories and saturated fat.
- Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
- Margarine has signficantly more Vitamin K than canola oil.
- Margarine is an excellent source of Vitamin A.
USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and margarine are high in calories. Canola oil has 23% more calories than margarine - canola oil has 884 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, canola oil is similar to margarine for protein, carbs and fat. Canola 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:
| Canola Oil | Margarine | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both margarine and canola oil are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Margarine and canola oil contain similar amounts of protein - margarine has 0.16g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both canola oil and margarine are high in saturated fat. Margarine has 133% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and canola oil has 95% less trans fat than margarine - canola oil has 0.77g of trans fat per 100 grams and margarine has 14.9g of trans fat.
Vitamins
Vitamin C
Margarine and canola oil contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than canola oil - margarine has 819ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Both canola oil and margarine are high in Vitamin E. Canola oil has 142% more Vitamin E than margarine - canola oil has 21.8mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than canola oil - margarine has 93ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
| Canola 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
Margarine has more calcium than canola oil - margarine has 3mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Margarine and canola oil contain similar amounts of iron - margarine has 0.06mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Margarine has more potassium than canola oil - margarine has 18mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both canola oil and margarine contain significant amounts of alpha linoleic acid (ALA).
| Canola Oil | Margarine | |
|---|---|---|
| alpha linoleic acid | 2.597 G | 2.04 G |
| DPA | ~ | 0.006 G |
| Total | 2.597 G | 2.046 G |
omega 6s
Comparing omega-6 fatty acids, both canola oil and margarine contain significant amounts of linoleic acid.
| Canola Oil | Margarine | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 14.501 G | 22.252 G |
| Total | 14.501 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: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Margarine (Margarine, regular, 80% fat, composite, stick, with salt) .
Canola 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 canola oil or margarine contain more calories in 100 grams?Both canola oil and margarine are high in calories. Canola oil has 20% more calories than margarine - canola oil has 884 calories in 100g and margarine has 717 calories.