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  6. Benecol vs. Fish sauce

Benecol vs. Fish sauce — In-Depth Nutrition Comparison

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What are the main differences between Benecol and Fish sauce?

  • Benecol is richer in Vitamin E , Vitamin A RAE, and Vitamin K, while Fish sauce is higher in Magnesium, Vitamin B6, Vitamin B3, Manganese, and Iron.
  • Fish sauce's daily need coverage for Sodium is 312% higher.
  • Fish sauce is lower in Saturated Fat.

We used Margarine-like spread, BENECOL Light Spread and Sauce, fish, ready-to-serve types in this comparison.

Infographic

Benecol vs Fish sauce 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
1
:
9
Fish sauce
Fish sauce
Contains less Sodium -91.5%
Contains more Calcium +975%
Contains more Iron +∞%
Contains more Magnesium +17400%
Contains more Phosphorus +75%
Contains more Potassium +7100%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Fish sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Contains less Sodium -91.5%
Contains more Calcium +975%
Contains more Iron +∞%
Contains more Magnesium +17400%
Contains more Phosphorus +75%
Contains more Potassium +7100%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%

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
:
8
Fish sauce
Fish sauce
Contains more Vitamin A +37958.3%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Equal in Vitamin B1 - 0.012
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 sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
Contains more Vitamin A +37958.3%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Equal in Vitamin B1 - 0.012

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Benecol
Benecol
2
:
3
Fish sauce
Fish sauce
Contains more Fats +387000%
Contains more Carbs +56.9%
Contains more Protein +∞%
Contains more Water +32.3%
Contains more Other +993%
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 sauce
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more Fats +387000%
Contains more Carbs +56.9%
Contains more Protein +∞%
Contains more Water +32.3%
Contains more Other +993%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Benecol
Benecol
2
:
1
Fish sauce
Fish sauce
Contains more Monounsaturated Fat +946500%
Contains more Polyunsaturated fat +398166.7%
Contains less Saturated Fat -99.9%
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Fish sauce
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Contains more Monounsaturated Fat +946500%
Contains more Polyunsaturated fat +398166.7%
Contains less Saturated Fat -99.9%

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 sauce
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Benecol Fish sauce Opinion
Net carbs 5.71g 3.64g Benecol
Protein 0g 5.06g Fish sauce
Fats 38.71g 0.01g Benecol
Carbs 5.71g 3.64g Benecol
Calories 357kcal 35kcal Benecol
Sugar 3.64g Benecol
Calcium 4mg 43mg Fish sauce
Iron 0mg 0.78mg Fish sauce
Magnesium 1mg 175mg Fish sauce
Phosphorus 4mg 7mg Fish sauce
Potassium 4mg 288mg Fish sauce
Sodium 670mg 7851mg Benecol
Zinc 0mg 0.2mg Fish sauce
Copper 0mg 0.05mg Fish sauce
Manganese 0mg 0.233mg Fish sauce
Selenium 9.1µg Fish sauce
Vitamin A 4567IU 12IU Benecol
Vitamin A RAE 1370µg 4µg Benecol
Vitamin E 37.22mg 0mg Benecol
Vitamin C 0.5mg Fish sauce
Vitamin B1 0.012mg 0.012mg
Vitamin B2 0mg 0.057mg Fish sauce
Vitamin B3 0mg 2.313mg Fish sauce
Vitamin B5 0.118mg Fish sauce
Vitamin B6 0mg 0.396mg Fish sauce
Folate 51µg Fish sauce
Vitamin B12 0.48µg Fish sauce
Vitamin K 56.5µg 0µg Benecol
Trans Fat 2.214g Fish sauce
Saturated Fat 4.77g 0.003g Fish sauce
Omega-3 - DHA 0g 0.002g Fish sauce
Omega-3 - EPA 0g 0.001g Fish sauce
Monounsaturated Fat 18.932g 0.002g Benecol
Polyunsaturated fat 11.948g 0.003g 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 Fish sauce
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
22%
Fish sauce
Minerals Daily Need Coverage Score
9%
Benecol
132%
Fish sauce

Comparison summary

Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 4.767g)
Which food is richer in vitamins?
Fish sauce
Fish sauce is relatively richer in vitamins
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Benecol
Benecol contains less Sodium (difference - 7181mg)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.