Margarine vs. Soybean Oil
Nutrition comparison of Margarine and Soybean Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and soybean oil:
- Both margarine and soybean oil are high in Vitamin E, calories and saturated fat.
- Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
- Margarine is an excellent source of Vitamin A.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both margarine and soybean oil are high in calories. Soybean oil has 23% more calories than margarine - margarine has 717 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, margarine is similar to soybean oil for protein, carbs and fat. Margarine has a macronutrient ratio of 0:0:100 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Soybean Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both margarine and soybean oil are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Margarine and soybean oil contain similar amounts of protein - margarine has 0.16g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Both margarine and soybean oil are high in saturated fat. Margarine is very similar to margarine for saturated fat - margarine has 15.2g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Margarine is high in trans fat and soybean oil has 95% less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and soybean oil has 0.68g of trans fat.
Vitamins
Vitamin C
Margarine and soybean oil contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - margarine has 819ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Both margarine and soybean oil are high in Vitamin E. Margarine has a little more Vitamin E (10%) than soybean oil by weight - margarine has 9mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 98% more Vitamin K than margarine - margarine has 93ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
| Margarine | Soybean Oil | |
|---|---|---|
| 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 soybean oil - margarine has 3mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Margarine and soybean oil contain similar amounts of iron - margarine has 0.06mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Margarine has more potassium than soybean oil - margarine has 18mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than margarine per 100 grams.
| Margarine | Soybean Oil | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 7.034 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 7.034 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than margarine per 100 grams.
| Margarine | Soybean Oil | |
|---|---|---|
| other omega 6 | 0.261 G | 0.242 G |
| linoleic acid | 22.252 G | 50.299 G |
| Total | 22.513 G | 50.541 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 Soybean Oil (Oil, vegetable, soybean, refined) .
Margarine g
()
|
Daily Values (%) |
Soybean Oil 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 soybean oil contain more calories in 100 grams?Both margarine and soybean oil are high in calories. Soybean oil has 20% more calories than margarine - margarine has 717 calories in 100g and soybean oil has 884 calories.