Food vs food · USDA FNDDS 2021–2023
Butter vs margarine
Comparing usual servings (butter: 1 tablespoon, 14 g; margarine: 1 tablespoon, 14 g), USDA’s figures are higher for butter in 31 of the 65 nutrients it reports, and for margarine in 20. The widest gaps against the Daily Value: more saturated fat (6.38 g vs 2.13 g) in butter; more vitamin K (13 µg vs 0.98 µg) in margarine. Energy: 104 kcal for butter, 100 kcal for margarine. Per 100 g, the figures are higher for butter in 32 and for margarine in 21.
Every nutrient, side by side
Butter, stick
Serving size 1 tablespoon · 14 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 104 kcal (more) | |
| Protein | 0.12 g (more) | |
| Carbohydrates | <0.01 g | |
| Fat | 11.5 g (more) | |
| Alcohol | 0 g | |
| Water | 2.21 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 6.38 g (more) | 32% |
| Monounsaturated fat | 2.37 g | |
| Polyunsaturated fat | 0.35 g | |
| Cholesterol | 32.9 mg (more) | 11% |
| SFA 4:0 (butyric) | 0.29 g (more) | |
| SFA 6:0 (caproic) | 0.2 g (more) | |
| SFA 8:0 (caprylic) | 0.12 g (more) | |
| SFA 10:0 (capric) | 0.27 g (more) | |
| SFA 12:0 (lauric) | 0.31 g (more) | |
| SFA 14:0 (myristic) | 1 g (more) | |
| SFA 16:0 (palmitic) | 2.97 g (more) | |
| SFA 18:0 (stearic) | 1.04 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.14 g (more) | |
| MUFA 18:1 (oleic) | 2.1 g | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 0.32 g | |
| PUFA 18:3 (linolenic) | 0.05 g | |
| PUFA 18:4 (stearidonic) | <0.01 g (more) | |
| PUFA 20:4 (arachidonic) | 0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.08 g (more) | |
| Vitamins | ||
| Vitamin A | 106 µg | 12% |
| Retinol | 104 µg | |
| Beta-carotene | 23.5 µg | |
| Alpha-carotene | 0.28 µg (more) | |
| Beta-cryptoxanthin | 1.12 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.06 µg | <1% |
| Vitamin E | 0 mg | 0% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.98 µg | 1% |
| Thiamin (B1) | <0.01 mg | <1% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 0.7 µg (more) | |
| Folate, DFE | 0.7 µg (more) | <1% |
| Folate, food | 0.7 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 2.63 mg (more) | <1% |
| Minerals | ||
| Calcium | 2.94 mg (more) | <1% |
| Iron | <0.01 mg | <1% |
| Magnesium | 0.28 mg | <1% |
| Phosphorus | 3.08 mg (more) | <1% |
| Potassium | 3.22 mg (more) | <1% |
| Sodium | 73.4 mg | 3% |
| Zinc | <0.01 mg (more) | <1% |
| Copper | <0.01 mg (more) | <1% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Margarine, stick
Serving size 1 tablespoon · 14 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 100 kcal | |
| Protein | 0.02 g | |
| Carbohydrates | 0.1 g (more) | |
| Fat | 11.3 g | |
| Alcohol | 0 g | |
| Water | 2.31 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.13 g | 11% |
| Monounsaturated fat | 5.45 g (more) | |
| Polyunsaturated fat | 3.4 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 1.18 g | |
| SFA 18:0 (stearic) | 0.86 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 5.42 g (more) | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 3.12 g (more) | |
| PUFA 18:3 (linolenic) | 0.29 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 115 µg (more) | 13% |
| Retinol | 108 µg (more) | |
| Beta-carotene | 85.4 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0.03 mg (more) | <1% |
| Vitamin D | 0.52 µg (more) | 3% |
| Vitamin E | 1.26 mg (more) | 8% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 13 µg (more) | 11% |
| Thiamin (B1) | <0.01 mg | <1% |
| Riboflavin (B2) | <0.01 mg (more) | <1% |
| Niacin (B3) | <0.01 mg (more) | <1% |
| Vitamin B6 | <0.01 mg (more) | <1% |
| Folate | 0.14 µg | |
| Folate, DFE | 0.14 µg | <1% |
| Folate, food | 0.14 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.01 µg (more) | 1% |
| Vitamin B12, added | 0 µg | |
| Choline | 1.74 mg | <1% |
| Minerals | ||
| Calcium | 0.42 mg | <1% |
| Iron | <0.01 mg | <1% |
| Magnesium | 0.42 mg (more) | <1% |
| Phosphorus | 0.7 mg | <1% |
| Potassium | 2.52 mg | <1% |
| Sodium | 105 mg (more) | 5% |
| Zinc | 0 mg | 0% |
| Copper | 0 mg | 0% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Butter, stick
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 743 kcal (more) | |
| Protein | 0.85 g (more) | |
| Carbohydrates | 0.06 g | |
| Fat | 82.2 g (more) | |
| Alcohol | 0 g | |
| Water | 15.8 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 45.6 g (more) | 228% |
| Monounsaturated fat | 16.9 g | |
| Polyunsaturated fat | 2.52 g | |
| Cholesterol | 235 mg (more) | 78% |
| SFA 4:0 (butyric) | 2.04 g (more) | |
| SFA 6:0 (caproic) | 1.44 g (more) | |
| SFA 8:0 (caprylic) | 0.84 g (more) | |
| SFA 10:0 (capric) | 1.92 g (more) | |
| SFA 12:0 (lauric) | 2.2 g (more) | |
| SFA 14:0 (myristic) | 7.15 g (more) | |
| SFA 16:0 (palmitic) | 21.2 g (more) | |
| SFA 18:0 (stearic) | 7.42 g (more) | |
| MUFA 16:1 (palmitoleic) | 1 g (more) | |
| MUFA 18:1 (oleic) | 15 g | |
| MUFA 20:1 (gadoleic) | 0.12 g | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 2.25 g | |
| PUFA 18:3 (linolenic) | 0.33 g | |
| PUFA 18:4 (stearidonic) | 0.01 g (more) | |
| PUFA 20:4 (arachidonic) | 0.1 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0.02 g (more) | |
| PUFA 22:5 n-3 (DPA) | 0.04 g (more) | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.58 g (more) | |
| Vitamins | ||
| Vitamin A | 758 µg | 84% |
| Retinol | 744 µg | |
| Beta-carotene | 168 µg | |
| Alpha-carotene | 2 µg (more) | |
| Beta-cryptoxanthin | 8 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.4 µg | 2% |
| Vitamin E | 0 mg | 0% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 7 µg | 6% |
| Thiamin (B1) | <0.01 mg | <1% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 5 µg (more) | |
| Folate, DFE | 5 µg (more) | 1% |
| Folate, food | 5 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 18.8 mg (more) | 3% |
| Minerals | ||
| Calcium | 21 mg (more) | 2% |
| Iron | 0.06 mg | <1% |
| Magnesium | 2 mg | <1% |
| Phosphorus | 22 mg (more) | 2% |
| Potassium | 23 mg (more) | <1% |
| Sodium | 524 mg | 23% |
| Zinc | 0.07 mg (more) | 1% |
| Copper | <0.01 mg (more) | 1% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Margarine, stick
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 717 kcal | |
| Protein | 0.16 g | |
| Carbohydrates | 0.7 g (more) | |
| Fat | 80.7 g | |
| Alcohol | 0 g | |
| Water | 16.5 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 15.2 g | 76% |
| Monounsaturated fat | 38.9 g (more) | |
| Polyunsaturated fat | 24.3 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.05 g | |
| SFA 16:0 (palmitic) | 8.43 g | |
| SFA 18:0 (stearic) | 6.17 g | |
| MUFA 16:1 (palmitoleic) | 0.05 g | |
| MUFA 18:1 (oleic) | 38.7 g (more) | |
| MUFA 20:1 (gadoleic) | 0.13 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 22.3 g (more) | |
| PUFA 18:3 (linolenic) | 2.04 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 819 µg (more) | 91% |
| Retinol | 768 µg (more) | |
| Beta-carotene | 610 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0.2 mg (more) | <1% |
| Vitamin D | 3.7 µg (more) | 19% |
| Vitamin E | 9 mg (more) | 60% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 93 µg (more) | 78% |
| Thiamin (B1) | <0.01 mg | 1% |
| Riboflavin (B2) | 0.04 mg (more) | 3% |
| Niacin (B3) | 0.02 mg (more) | <1% |
| Vitamin B6 | <0.01 mg (more) | 1% |
| Folate | 1 µg | |
| Folate, DFE | 1 µg | <1% |
| Folate, food | 1 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.1 µg (more) | 4% |
| Vitamin B12, added | 0 µg | |
| Choline | 12.4 mg | 2% |
| Minerals | ||
| Calcium | 3 mg | <1% |
| Iron | 0.06 mg | <1% |
| Magnesium | 3 mg (more) | 1% |
| Phosphorus | 5 mg | <1% |
| Potassium | 18 mg | <1% |
| Sodium | 751 mg (more) | 33% |
| Zinc | 0 mg | 0% |
| Copper | 0 mg | 0% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Butter is FNDDS’s “Butter, stick” and margarine is “Margarine, stick”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.