Avocado oil vs. Benecol — In-Depth Nutrition Comparison
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How are Avocado oil and Benecol different?
- Avocado oil is richer in Monounsaturated Fat, and Polyunsaturated fat, while Benecol is higher in Vitamin A RAE.
- Benecol covers your daily need of Vitamin A RAE 152% more than Avocado oil.
- Avocado oil contains 4 times more Monounsaturated Fat than Benecol. Avocado oil contains 70.554g of Monounsaturated Fat, while Benecol contains 18.932g.
- Benecol is lower in Saturated Fat.
Oil, avocado and Margarine-like spread, BENECOL Light Spread types were used in this article.
Infographic
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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.
Contains
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Sodium
-100%
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Calcium
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
Contains
less
Sodium
-100%
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Calcium
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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.
:
Contains
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Vitamin A
+∞%
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Vitamin B1
+∞%
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Vitamin A
+∞%
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Vitamin B1
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+158.3%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
38.71 g
Carbs:
5.71 g
Water:
53.73 g
Other:
1.85 g
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Fats
+158.3%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+272.7%
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Polyunsaturated fat
+12.9%
Contains
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Saturated Fat
-58.7%
Saturated Fat:
11.56 g
Monounsaturated Fat:
70.554 g
Polyunsaturated fat:
13.486 g
Saturated Fat:
4.77 g
Monounsaturated Fat:
18.932 g
Polyunsaturated fat:
11.948 g
Contains
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Monounsaturated Fat
+272.7%
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Polyunsaturated fat
+12.9%
Contains
less
Saturated Fat
-58.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 5.71g |
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| Fats | 100g | 38.71g |
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| Carbs | 0g | 5.71g |
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| Calories | 884kcal | 357kcal |
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| Calcium | 0mg | 4mg |
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| Magnesium | 0mg | 1mg |
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| Phosphorus | 0mg | 4mg |
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| Potassium | 0mg | 4mg |
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| Sodium | 0mg | 670mg |
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| Vitamin A | 0IU | 4567IU |
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| Vitamin A RAE | 0µg | 1370µg |
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| Vitamin E | 37.22mg |
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| Vitamin B1 | 0mg | 0.012mg |
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| Vitamin K | 56.5µg |
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| Trans Fat | 2.214g |
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| Saturated Fat | 11.56g | 4.77g |
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| Monounsaturated Fat | 70.554g | 18.932g |
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| Polyunsaturated fat | 13.486g | 11.948g |
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| Omega-6 - Eicosadienoic acid | 0.037g |
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| Omega-6 - Linoleic acid | 9.557g |
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| Omega-3 - ALA | 1.976g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
97%
Minerals Daily Need Coverage Score
0%
9%
Comparison summary
Which food is lower in Saturated Fat?
Benecol is lower in Saturated Fat (difference - 6.79g)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 0)
Which food is cheaper?
Benecol is cheaper (difference - $2)
Which food is richer in minerals?
Benecol is relatively richer in minerals
Which food contains less Sodium?
Avocado oil contains less Sodium (difference - 670mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.