Margarine-Like Vegetable Oil Spread vs Oil Coconut
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Margarine-Like Vegetable Oil Spread has more protein per 100 calories: 0.099 g against 0 g.
- Margarine-Like Vegetable Oil Spread is lighter per 100 g: 403 kcal against 863 kcal.
- Margarine-Like Vegetable Oil Spread leads in 27 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Oil Coconut leads in 2 micronutrients, including Iron, Saturated Fat.
Per 100 calories
| Nutrient | Margarine-Like Vegetable Oil Spread | Oil Coconut |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 0.099 g | 0 g |
| Carbs | 0.207 g | 0.049 g |
| Fat | 11.2 g | 11.5 g |
| Vitamins | ||
| Vitamin A | 218 µg | 0 µg |
| Thiamin (B1) | 0.002 mg | 0 mg |
| Riboflavin (B2) | 0.005 mg | 0 mg |
| Niacin (B3) | 0.003 mg | 0 mg |
| Pantothenic Acid (B5) | 0.049 mg | 0 mg |
| Vitamin B6 | 0.234 mg | 0 mg |
| Folate | 0.248 µg | 0 µg |
| Vitamin B12 | 0.682 µg | 0 µg |
| Choline | 2.94 mg | 0.035 mg |
| Vitamin C | 0.028 mg | 0 mg |
| Vitamin D | 0.996 µg | 0 µg |
| Vitamin E | 2.49 mg | 0.013 mg |
| Vitamin K | 20.2 µg | 0.07 µg |
| Minerals | ||
| Calcium | 4.62 mg | 0.116 mg |
| Iron | 0.001 mg | 0.006 mg |
| Magnesium | 0.496 mg | 0 mg |
| Phosphorus | 4 mg | 0 mg |
| Potassium | 8.04 mg | 0 mg |
| Sodium | 181 mg | 0 mg |
| Zinc | 0.005 mg | 0.002 mg |
| Copper | 0.001 mg | 0 mg |
| Iodine | 207 µg | 0 µg |
| Fats | ||
| Polyunsaturated Fat | 4.15 g | 0.197 g |
| Monounsaturated Fat | 4.36 g | 0.733 g |
| Saturated Fat | 2.11 g | 9.57 g |
| Trans Fat | 1.73 g | 0.003 g |
| Cholesterol | 0.124 mg | 0 mg |
| Omega-3 (ALA) | 0.547 g | 0.002 g |
| Omega-6 (Linoleic Acid) | 3.69 g | 0.195 g |
Per 100 grams
| Nutrient | Margarine-Like Vegetable Oil Spread | Oil Coconut |
|---|---|---|
| Calories | 403 kcal | 863 kcal |
| Protein | 0.399 g | 0 g |
| Carbs | 0.833 g | 0.42 g |
| Fat | 45 g | 99.1 g |
| Vitamins | ||
| Vitamin A | 879 µg | 0 µg |
| Thiamin (B1) | 0.007 mg | 0 mg |
| Riboflavin (B2) | 0.022 mg | 0 mg |
| Niacin (B3) | 0.014 mg | 0 mg |
| Pantothenic Acid (B5) | 0.197 mg | 0 mg |
| Vitamin B6 | 0.941 mg | 0 mg |
| Folate | 1 µg | 0 µg |
| Vitamin B12 | 2.75 µg | 0 µg |
| Choline | 11.9 mg | 0.3 mg |
| Vitamin C | 0.113 mg | 0 mg |
| Vitamin D | 4.01 µg | 0 µg |
| Vitamin E | 10 mg | 0.11 mg |
| Vitamin K | 81.4 µg | 0.6 µg |
| Minerals | ||
| Calcium | 18.6 mg | 1 mg |
| Iron | 0.006 mg | 0.05 mg |
| Magnesium | 2 mg | 0 mg |
| Phosphorus | 16.1 mg | 0 mg |
| Potassium | 32.4 mg | 0 mg |
| Sodium | 728 mg | 0 mg |
| Zinc | 0.02 mg | 0.02 mg |
| Copper | 0.003 mg | 0 mg |
| Iodine | 835 µg | 0 µg |
| Fats | ||
| Polyunsaturated Fat | 16.7 g | 1.7 g |
| Monounsaturated Fat | 17.6 g | 6.32 g |
| Saturated Fat | 8.49 g | 82.5 g |
| Trans Fat | 6.96 g | 0.028 g |
| Cholesterol | 0.5 mg | 0 mg |
| Omega-3 (ALA) | 2.21 g | 0.02 g |
| Omega-6 (Linoleic Acid) | 14.9 g | 1.68 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Margarine-Like Vegetable Oil Spread and Oil Coconut, including preparation variants and research-cited compound levels, or compare any two foods.