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  6. Benecol vs. Avocado oil

Benecol vs. Avocado oil — In-Depth Nutrition Comparison

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How are benecol and avocado oil different?

  • Benecol is richer in vitamin A, while avocado oil is higher in monounsaturated fat and polyunsaturated fat.
  • Benecol covers your daily need for vitamin A, 91% more than avocado oil.

Margarine-like spread, BENECOL Light Spread and Oil, avocado types were used in this article.

Infographic

Benecol vs Avocado oil infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
~equal in Iron ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 457% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Benecol Avocado oil DV% diff.
Vitamin E 37.22mg 248%
Vitamin A 1370µg 0µg 152%
Monounsaturated fat 18.932g 70.554g 129%
Fats 38.71g 100g 94%
Vitamin K 56.5µg 47%
Saturated fat 4.77g 11.56g 31%
Sodium 670mg 0mg 29%
Calories 357kcal 884kcal 26%
Polyunsaturated fat 11.948g 13.486g 10%
Carbs 5.71g 0g 2%
Phosphorus 4mg 0mg 1%
Vitamin B1 0.012mg 0mg 1%
Net carbs 5.71g 0g N/A
Magnesium 1mg 0mg 0%
Calcium 4mg 0mg 0%
Potassium 4mg 0mg 0%
Trans fat 2.214g N/A
Omega-3 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 9.557g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +158.3%
~equal in Protein ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 53% 34%
Saturated fat: Sat. Fat 4.77 g
Monounsaturated fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
Contains less Sat. FatSaturated fat -58.7%
Contains more Mono. FatMonounsaturated fat +272.7%
Contains more Poly. FatPolyunsaturated fat +12.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Benecol - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171035/nutrients
  2. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.