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  6. Benecol vs. Olive oil

Benecol vs. Olive oil — In-Depth Nutrition Comparison

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Significant differences between Benecol and Olive oil

  • Benecol has more Vitamin E , Vitamin A RAE, and Polyunsaturated fat, however, Olive oil is richer in Iron, and Monounsaturated Fat.
  • Benecol covers your daily Vitamin E needs 152% more than Olive oil.
  • Olive oil contains less Sodium.

Specific food types used in this comparison are Margarine-like spread, BENECOL Light Spread and Oil, olive, salad or cooking.

Infographic

Benecol vs Olive 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.
Benecol
Benecol
4
:
3
Olive oil
Olive oil
Contains more Calcium +300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +300%
Contains more Iron +∞%
Contains less Sodium -99.7%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +300%
Contains more Iron +∞%
Contains less Sodium -99.7%

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.
Benecol
Benecol
3
:
6
Olive oil
Olive oil
Contains more Vitamin A +∞%
Contains more Vitamin E +159.4%
Contains more Vitamin B1 +∞%
Equal in Vitamin K - 60.2
Benecol
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 275% 745% 0% 0% 3% 0% 0% 0% 0% 0% 0% 142%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin E +159.4%
Contains more Vitamin B1 +∞%
Equal in Vitamin K - 60.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Benecol
Benecol
3
:
1
Olive oil
Olive oil
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +158.3%
Benecol
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +158.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Benecol
Benecol
2
:
1
Olive oil
Olive oil
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +13.5%
Contains more Monounsaturated Fat +285.4%
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +13.5%
Contains more Monounsaturated Fat +285.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Olive oil Opinion
Net carbs 5.71g 0g Benecol
Fats 38.71g 100g Olive oil
Carbs 5.71g 0g Benecol
Calories 357kcal 884kcal Olive oil
Calcium 4mg 1mg Benecol
Iron 0mg 0.56mg Olive oil
Magnesium 1mg 0mg Benecol
Phosphorus 4mg 0mg Benecol
Potassium 4mg 1mg Benecol
Sodium 670mg 2mg Olive oil
Vitamin A 4567IU 0IU Benecol
Vitamin A RAE 1370µg 0µg Benecol
Vitamin E 37.22mg 14.35mg Benecol
Vitamin B1 0.012mg 0mg Benecol
Vitamin K 56.5µg 60.2µg Olive oil
Trans Fat 2.214g Olive oil
Saturated Fat 4.77g 13.808g Benecol
Monounsaturated Fat 18.932g 72.961g Olive oil
Polyunsaturated fat 11.948g 10.523g Benecol
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol
Omega-3 - ALA 1.976g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
97%
Benecol
36%
Olive oil
Minerals Daily Need Coverage Score
9%
Benecol
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 668mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 9.038g)
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 - $1.4)
Which food is richer in minerals?
Benecol
Benecol is relatively richer in minerals
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.