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  6. Benecol vs. Flaxseed oil

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.

Infographic

Benecol vs Flaxseed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
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 +∞%
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 274% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5142.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +1612.1%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
99%
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
13% 53% 34%
Saturated Fat: Sat. Fat 4.77 g
Monounsaturated Fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
10% 22% 69%
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Flaxseed oil Opinion
Calories 357kcal 878kcal Flaxseed oil
Protein 0g 0.37g Flaxseed oil
Fats 38.71g 99.01g Flaxseed oil
Net carbs 5.71g 0.39g Benecol
Carbs 5.71g 0.39g Benecol
Magnesium 1mg 15mg Flaxseed oil
Calcium 4mg 9mg Flaxseed oil
Potassium 4mg 31mg Flaxseed oil
Iron 0mg 0.34mg Flaxseed oil
Copper 0mg 0.067mg Flaxseed oil
Zinc 0mg 0.31mg Flaxseed oil
Phosphorus 4mg 27mg Flaxseed oil
Sodium 670mg 6mg Flaxseed oil
Vitamin A 4567IU Benecol
Vitamin A 1370µg Benecol
Vitamin E 37.22mg 0.71mg Benecol
Manganese 0mg 0.141mg Flaxseed oil
Vitamin B1 0.012mg Benecol
Vitamin K 56.5µg 3.3µg Benecol
Trans Fat 2.214g 0.184g Flaxseed oil
Saturated Fat 4.77g 9.047g Benecol
Monounsaturated Fat 18.932g 20.634g Flaxseed oil
Polyunsaturated fat 11.948g 64.876g Flaxseed oil
Omega-3 - ALA 1.976g 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.037g 0.034g Benecol
Omega-6 - Linoleic acid 9.557g 15.679g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Flaxseed oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
89%
Benecol
2%
Flaxseed oil
Minerals Daily Need Coverage Score
9%
Benecol
9%
Flaxseed oil

Comparison summary

Which food is richer in minerals?
Flaxseed oil
Flaxseed oil is relatively richer in minerals
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 664mg)
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 - 4.277g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Benecol
Benecol is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.