Margarine vs. Vegetable Oil

Nutrition comparison of Margarine and Vegetable Oil


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

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

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

  • Both vegetable oil and margarine are high in calories and saturated fat.
  • Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.
  • Margarine is a great source of Vitamin E.
  • Margarine is an excellent source of Vitamin A.
Detailed nutritional comparison of margarine and vegetable oil 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 Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.


Image of Margarine src
Image of Vegetable Oil src

Calories and Carbs

calories

Both vegetable oil and margarine are high in calories. Vegetable oil has 20% more calories than margarine - vegetable oil has 862 calories per 100 grams and margarine has 717 calories.

For macronutrient ratios, margarine is similar to vegetable oil for protein, carbs and fat. Margarine has a macronutrient ratio of 0:0:100 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Margarine Vegetable Oil
Protein ~ ~
Carbohydrates ~ ~
Fat 100% 100%
Alcohol ~ ~

carbohydrates

Both margarine and vegetable oil are low in carbohydrates - margarine has 0.7g of total carbs per 100 grams and vegetable oil does not contain significant amounts.

Protein

protein

Margarine and vegetable oil contain similar amounts of protein - margarine has 0.16g of protein per 100 grams and vegetable oil does not contain significant amounts.

Fat

saturated fat

Both vegetable oil and margarine are high in saturated fat. Margarine has 86% more saturated fat than vegetable oil - vegetable oil has 8.2g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.

trans fat

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

Vitamins

Vitamin C

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

Vitamin A

Margarine is an excellent source of Vitamin A and it has more Vitamin A than vegetable oil - margarine has 819ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.

Vitamin E

Margarine is a great source of Vitamin E and it has 136% more Vitamin E than vegetable oil - vegetable oil has 3.8mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.

Vitamin K

Margarine has 277% more Vitamin K than vegetable oil - vegetable oil has 24.7ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.

The B Vitamins

Margarine has more thiamin, riboflavin, Vitamin B6 and Vitamin B12.

Margarine Vegetable 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 vegetable oil - margarine has 3mg of calcium per 100 grams and vegetable oil does not contain significant amounts.

iron

Margarine and vegetable oil contain similar amounts of iron - margarine has 0.06mg of iron per 100 grams and vegetable oil does not contain significant amounts.

potassium

Margarine has more potassium than vegetable oil - margarine has 18mg of potassium per 100 grams and vegetable oil does not contain significant amounts.

Omega-3 and Omega-6

omega 6s

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

Margarine Vegetable Oil
other omega 6 0.001 G ~
linoleic acid 22.252 G 1.6 G
Total 22.253 G 1.6 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 Vegetable Oil (Vegetable oil, palm kernel) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does vegetable oil or margarine contain more calories in 100 grams?
Both vegetable oil and margarine are high in calories. Vegetable oil has 20% more calories than margarine - vegetable oil has 862 calories in 100g and margarine has 717 calories.