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Benecol vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between Benecol and Coconut oil

  • Benecol is richer than Coconut oil in Vitamin E , Vitamin A RAE, Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Saturated Fat from Coconut oil is 389% higher.
  • Coconut oil contains less Sodium.

Food types used in this article are Margarine-like spread, BENECOL Light Spread and Oil, coconut.

Infographic

Benecol vs Coconut 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% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -100%
~equal in Copper ~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% 274% 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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +33736.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +9316.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~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

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +179000%
Contains more OtherOther +103.3%
Contains more FatsFats +155.9%
~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
91% 7% 2%
Saturated Fat: Sat. Fat 82.475 g
Monounsaturated Fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated Fat -94.2%
Contains more Mono. FatMonounsaturated Fat +199%
Contains more Poly. FatPolyunsaturated fat +602%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Benecol Coconut oil
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Benecol Coconut oil Opinion
Calories 357kcal 892kcal Coconut oil
Fats 38.71g 99.06g Coconut oil
Net carbs 5.71g 0g Benecol
Carbs 5.71g 0g Benecol
Magnesium 1mg 0mg Benecol
Calcium 4mg 1mg Benecol
Potassium 4mg 0mg Benecol
Iron 0mg 0.05mg Coconut oil
Zinc 0mg 0.02mg Coconut oil
Phosphorus 4mg 0mg Benecol
Sodium 670mg 0mg Coconut oil
Vitamin A 4567IU 0IU Benecol
Vitamin A RAE 1370µg 0µg Benecol
Vitamin E 37.22mg 0.11mg Benecol
Vitamin B1 0.012mg 0mg Benecol
Vitamin K 56.5µg 0.6µg Benecol
Trans Fat 2.214g 0.028g Coconut oil
Choline 0.3mg Coconut oil
Saturated Fat 4.77g 82.475g Benecol
Monounsaturated Fat 18.932g 6.332g Benecol
Polyunsaturated fat 11.948g 1.702g Benecol
Omega-3 - ALA 1.976g 0.019g Benecol
Omega-6 - Eicosadienoic acid 0.037g 0g Benecol
Omega-6 - Linoleic acid 9.557g 1.676g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
89%
Benecol
0%
Coconut oil
Minerals Daily Need Coverage Score
9%
Benecol
0%
Coconut oil

Comparison summary

Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 670mg)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 77.705g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $2.2)
Which food is richer in minerals?
?
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.
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.

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.