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 from 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
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Calcium
+125%
Contains
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Iron
+∞%
Contains
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Magnesium
+1400%
Contains
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Phosphorus
+575%
Contains
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Potassium
+675%
Contains
less
Sodium
-99.1%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
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Manganese
+∞%
Contains
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Calcium
+125%
Contains
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Iron
+∞%
Contains
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Magnesium
+1400%
Contains
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Phosphorus
+575%
Contains
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Potassium
+675%
Contains
less
Sodium
-99.1%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
Contains
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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.
:
Contains
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Vitamin E
+5142.3%
Contains
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Vitamin K
+1612.1%
Contains
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Vitamin E
+5142.3%
Contains
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Vitamin K
+1612.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+1364.1%
Contains
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Water
+33481.3%
Contains
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Other
+2542.9%
Contains
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Protein
+∞%
Contains
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Fats
+155.8%
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
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Carbs
+1364.1%
Contains
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Water
+33481.3%
Contains
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Other
+2542.9%
Contains
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Protein
+∞%
Contains
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Fats
+155.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-47.3%
Contains
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Polyunsaturated fat
+443%
Equal in Monounsaturated Fat - 20.634
Saturated Fat:
4.77 g
Monounsaturated Fat:
18.932 g
Polyunsaturated fat:
11.948 g
Saturated Fat:
9.047 g
Monounsaturated Fat:
20.634 g
Polyunsaturated fat:
64.876 g
Contains
less
Saturated Fat
-47.3%
Contains
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Polyunsaturated fat
+443%
Equal in Monounsaturated Fat - 20.634
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 5.71g | 0.39g |
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| Protein | 0g | 0.37g |
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| Fats | 38.71g | 99.01g |
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| Carbs | 5.71g | 0.39g |
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| Calories | 357kcal | 878kcal |
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| Calcium | 4mg | 9mg |
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| Iron | 0mg | 0.34mg |
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| Magnesium | 1mg | 15mg |
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| Phosphorus | 4mg | 27mg |
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| Potassium | 4mg | 31mg |
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| Sodium | 670mg | 6mg |
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| Zinc | 0mg | 0.31mg |
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| Copper | 0mg | 0.067mg |
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| Manganese | 0mg | 0.141mg |
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| Vitamin A | 4567IU |
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| Vitamin A RAE | 1370µg |
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| Vitamin E | 37.22mg | 0.71mg |
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| Vitamin B1 | 0.012mg |
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| Vitamin K | 56.5µg | 3.3µg |
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| Trans Fat | 2.214g | 0.184g |
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| Saturated Fat | 4.77g | 9.047g |
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| Monounsaturated Fat | 18.932g | 20.634g |
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| Polyunsaturated fat | 11.948g | 64.876g |
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| Omega-6 - Eicosadienoic acid | 0.037g | 0.034g |
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| Omega-6 - Linoleic acid | 9.557g | 15.679g |
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| Omega-3 - ALA | 1.976g | 48.93g |
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| Omega-3 - Eicosatrienoic acid | 0.077g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
2%
Minerals Daily Need Coverage Score
9%
9%
Comparison summary
Which food is richer in minerals?
Flaxseed oil is relatively richer in minerals
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 664mg)
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Benecol is lower in Saturated Fat (difference - 4.277g)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Benecol is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)