Benecol vs. Flaxseed oil — In-Depth Nutrition Comparison
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The main differences between benecol and flaxseed oil
- Benecol is richer in vitamin E and vitamin K, yet flaxseed oil is richer in copper, manganese, monounsaturated fat, and polyunsaturated fat.
- Daily need coverage for vitamin E for benecol is 243% higher.
- Benecol contains 112 times more sodium than flaxseed oil. Benecol contains 670mg of sodium, while flaxseed oil contains 6mg.
Food types used in this article are Margarine-like spread, BENECOL Light Spread and Oil, flaxseed, contains added sliced flaxseed.
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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.
| Contains more MagnesiumMagnesium | +1400% |
| Contains more CalciumCalcium | +125% |
| Contains more PotassiumPotassium | +675% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +575% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5142.3% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin KVitamin K | +1612.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 11.948g | 64.876g | 353% |
| Vitamin E | 37.22mg | 0.71mg | 243% |
| Vitamin A | 1370µg | 152% | |
| Fats | 38.71g | 99.01g | 93% |
| Vitamin K | 56.5µg | 3.3µg | 44% |
| Sodium | 670mg | 6mg | 29% |
| Calories | 357kcal | 878kcal | 26% |
| Saturated fat | 4.77g | 9.047g | 19% |
| Copper | 0mg | 0.067mg | 7% |
| Manganese | 0mg | 0.141mg | 6% |
| Iron | 0mg | 0.34mg | 4% |
| Monounsaturated fat | 18.932g | 20.634g | 4% |
| Zinc | 0mg | 0.31mg | 3% |
| Phosphorus | 4mg | 27mg | 3% |
| Magnesium | 1mg | 15mg | 3% |
| Carbs | 5.71g | 0.39g | 2% |
| Potassium | 4mg | 31mg | 1% |
| Vitamin B1 | 0.012mg | 1% | |
| Protein | 0g | 0.37g | 1% |
| Calcium | 4mg | 9mg | 1% |
| Net carbs | 5.71g | 0.39g | N/A |
| Trans fat | 2.214g | 0.184g | N/A |
| Omega-3 - ALA | 1.976g | 48.93g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.077g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.037g | 0.034g | N/A |
| Omega-6 - Linoleic acid | 9.557g | 15.679g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
38.71 g
Carbs:
5.71 g
Water:
53.73 g
Other:
1.85 g
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
| Contains more CarbsCarbs | +1364.1% |
| Contains more WaterWater | +33481.3% |
| Contains more OtherOther | +2542.9% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +155.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.77 g
Monounsaturated fat:
Mono. Fat
18.932 g
Polyunsaturated fat:
Poly. Fat
11.948 g
Saturated fat:
Sat. Fat
9.047 g
Monounsaturated fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
| Contains less Sat. FatSaturated fat | -47.3% |
| Contains more Poly. FatPolyunsaturated fat | +443% |
~equal in
Monounsaturated fat
~20.634g
