Almond oil vs. Benecol — In-Depth Nutrition Comparison

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What are the main differences between almond oil and benecol?

Almond oil is richer in vitamin E, monounsaturated fat, and polyunsaturated fat, while benecol is higher in vitamin A and vitamin K.
Benecol's daily need coverage for vitamin A is 91% higher.
Benecol has 4 times less monounsaturated fat than almond oil. Almond oil has 69.9g of monounsaturated fat, while benecol has 18.932g.
Benecol is lower in saturated fat.

We used Oil, almond and Margarine-like spread, BENECOL Light Spread types in this comparison.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Almond oil

Benecol

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more PhosphorusPhosphorus	+∞%

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Almond oil

Benecol

Contains more CholineCholine

+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin KVitamin K	+707.1%

~equal in Vitamin C ~mg

~equal in Vitamin E ~37.22mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~µg

~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	0µg	1370µg	152%
Monounsaturated fat	69.9g	18.932g	127%
Fats	100g	38.71g	94%
Vitamin K	7µg	56.5µg	41%
Polyunsaturated fat	17.4g	11.948g	36%
Sodium	0mg	670mg	29%
Calories	884kcal	357kcal	26%
Saturated fat	8.2g	4.77g	16%
Vitamin E	39.2mg	37.22mg	13%
Carbs	0g	5.71g	2%
Phosphorus	0mg	4mg	1%
Vitamin B1	0mg	0.012mg	1%
Net carbs	0g	5.71g	N/A
Magnesium	0mg	1mg	0%
Calcium	0mg	4mg	0%
Potassium	0mg	4mg	0%
Trans fat		2.214g	N/A
Choline	0.4mg		0%
Omega-3 - ALA		1.976g	N/A
Omega-6 - Eicosadienoic acid		0.037g	N/A
Omega-6 - Linoleic acid		9.557g	N/A