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  6. Benecol vs. Fish oil

Benecol vs. Fish oil — In-Depth Nutrition Comparison

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Differences between Benecol and Fish oil

  • Benecol has more Vitamin A RAE, while Fish oil has more Polyunsaturated fat, and Monounsaturated Fat.
  • Benecol's daily need coverage for Vitamin A RAE is 152% higher.

The food types used in this comparison are Margarine-like spread, BENECOL Light Spread and Fish oil, sardine.

Infographic

Benecol vs Fish 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
:
2
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains less Sodium -100%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains less Sodium -100%

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
4
:
5
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
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%
Fish 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% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Benecol
Benecol
3
:
1
Fish oil
Fish 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
Fish 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
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +78.8%
Contains more Polyunsaturated fat +166.7%
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +78.8%
Contains more Polyunsaturated fat +166.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Fish oil Opinion
Net carbs 5.71g 0g Benecol
Fats 38.71g 100g Fish oil
Carbs 5.71g 0g Benecol
Calories 357kcal 902kcal Fish oil
Calcium 4mg 0mg Benecol
Magnesium 1mg 0mg Benecol
Phosphorus 4mg 0mg Benecol
Potassium 4mg 0mg Benecol
Sodium 670mg 0mg Fish oil
Vitamin A 4567IU 0IU Benecol
Vitamin A RAE 1370µg 0µg Benecol
Vitamin E 37.22mg Benecol
Vitamin D 332IU Fish oil
Vitamin D 8.3µg Fish oil
Vitamin B1 0.012mg 0mg Benecol
Vitamin K 56.5µg Benecol
Cholesterol 710mg Benecol
Trans Fat 2.214g Fish oil
Saturated Fat 4.77g 29.892g Benecol
Omega-3 - DHA 0g 10.656g Fish oil
Omega-3 - EPA 0g 10.137g Fish oil
Omega-3 - DPA 0g 1.973g Fish oil
Monounsaturated Fat 18.932g 33.841g Fish oil
Polyunsaturated fat 11.948g 31.867g Fish oil
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 Fish 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
21%
Fish oil
Minerals Daily Need Coverage Score
9%
Benecol
0%
Fish oil

Comparison summary

Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 670mg)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 25.122g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Benecol
Benecol is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.