Margarine vs. Orange

Nutrition comparison of Margarine and Orange


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

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

For a quick recap of significant nutrients and differences in margarine and orange:

  • Margarine has 15.4 times less carbohydrates than orange.
  • Margarine has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than margarine.
  • Margarine has signficantly more Vitamin K than orange.
  • Margarine is a great source of Vitamin E.
  • Margarine is an excellent source of Vitamin A.
  • Orange has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
  • Orange has signficantly more potassium than margarine.
  • Orange is a great source of calcium and dietary fiber.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of margarine and orange 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: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Margarine src
Image of Orange src

Calories and Carbs

calories

Margarine is high in calories and orange has 94% less calories than margarine - orange has 46 calories per 100 grams and margarine has 717 calories.

For macronutrient ratios, margarine is lighter in protein, much lighter in carbs and much heavier in fat compared to orange per calorie. Margarine has a macronutrient ratio of 0:0:100 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Margarine Orange
Protein ~ 6%
Carbohydrates ~ 91%
Fat 100% 4%
Alcohol ~ ~

carbohydrates

Margarine has 15.4 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.

dietary fiber

Orange is a great source of dietary fiber and it has more dietary fiber than margarine - orange has 2.4g of dietary fiber per 100 grams and margarine does not contain significant amounts.

sugar

Margarine has less sugar than orange - orange has 9.1g of sugar per 100 grams and margarine does not contain significant amounts.

Protein

protein

Orange and margarine contain similar amounts of protein - orange has 0.7g of protein per 100 grams and margarine has 0.16g of protein.

Fat

saturated fat

Margarine is high in saturated fat and orange has 100% less saturated fat than margarine - orange has 0.03g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 224 times more Vitamin C than margarine - orange has 45mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.

Vitamin A

Margarine is an excellent source of Vitamin A and it has 73 times more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.

Vitamin E

Margarine is a great source of Vitamin E and it has 49 times more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.

Vitamin K

Margarine has signficantly more Vitamin K than orange - margarine has 93ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

Orange has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12. Both margarine and orange contain significant amounts of riboflavin.

Margarine Orange
Thiamin 0.01 MG 0.1 MG
Riboflavin 0.037 MG 0.04 MG
Niacin 0.023 MG 0.4 MG
Pantothenic acid ~ 0.25 MG
Vitamin B6 0.009 MG 0.051 MG
Folate 1 UG 17 UG
Vitamin B12 0.1 UG ~

Minerals

calcium

Orange is a great source of calcium and it has 13 times more calcium than margarine - orange has 43mg of calcium per 100 grams and margarine has 3mg of calcium.

iron

Orange and margarine contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and margarine has 0.06mg of iron.

potassium

Orange has signficantly more potassium than margarine - orange has 169mg of potassium per 100 grams and margarine has 18mg 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, margarine has more beta-carotene than orange per 100 grams, however, orange contains more lutein + zeaxanthin than margarine per 100 grams.

Margarine Orange
beta-carotene 610 UG 71 UG
alpha-carotene ~ 11 UG
lutein + zeaxanthin ~ 129 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than orange per 100 grams.

Margarine Orange
alpha linoleic acid 2.04 G 0.011 G
DPA 0.006 G ~
Total 2.046 G 0.011 G

omega 6s

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

Margarine Orange
other omega 6 0.001 G ~
linoleic acid 22.252 G 0.031 G
Total 22.253 G 0.031 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: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Orange (Oranges, raw, Florida) .

Margarine g

()
Daily Values (%)

Orange g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does orange or margarine contain more calories in 100 grams?
Margarine is high in calories and orange has 90% less calories than margarine - orange has 46 calories in 100g and margarine has 717 calories.

Does orange or margarine have more carbohydrates?
By weight, margarine has 15.4 times fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and margarine has 0.7g of carbohydrates.