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Benecol vs. Margarine — In-Depth Nutrition Comparison

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The main differences between benecol and margarine

  • Benecol is richer in vitamin E and vitamin A, yet margarine is richer in vitamin K, monounsaturated fat, and polyunsaturated fat.
  • Daily need coverage for vitamin E for benecol is 188% higher.
  • Benecol contains 335 times more sodium than margarine. Benecol contains 670mg of sodium, while margarine contains 2mg.

Food types used in this article are Margarine-like spread, BENECOL Light Spread and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Benecol vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more CalciumCalcium +33.3%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +350%
Contains more IronIron +∞%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -99.7%
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Manganese ~mg
~equal in Selenium ~0µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 457% 744% 3% 0% 0% 0% 0% 0% 141% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
Contains more Vitamin AVitamin A +67.3%
Contains more Vitamin EVitamin E +313.6%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +64.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Benecol Margarine DV% diff.
Vitamin E 37.22mg 9mg 188%
Polyunsaturated fat 11.948g 24.302g 82%
Fats 38.71g 80.71g 65%
Vitamin A 1370µg 819µg 61%
Monounsaturated fat 18.932g 38.877g 50%
Saturated fat 4.77g 15.189g 47%
Vitamin K 56.5µg 93µg 30%
Sodium 670mg 2mg 29%
Calories 357kcal 717kcal 18%
Vitamin B12 0.1µg 4%
Vitamin B2 0mg 0.037mg 3%
Carbs 5.71g 0.7g 2%
Choline 12.4mg 2%
Iron 0mg 0.06mg 1%
Vitamin B6 0mg 0.009mg 1%
Protein 0g 0.16g 0%
Weight per 100 calories 28g 14g N/A
Unsaturated / Saturated Fat ratio 6.5 4.2 N/A
Vitamin C 0.2mg 0%
Net carbs 5.71g 0.7g N/A
Magnesium 1mg 3mg 0%
Calcium 4mg 3mg 0%
Potassium 4mg 18mg 0%
Phosphorus 4mg 5mg 0%
Vitamin B1 0.012mg 0.01mg 0%
Vitamin B3 0mg 0.023mg 0%
Folate 1µg 0%
Trans fat 2.214g 14.89g N/A
Omega-3 - ALA 1.976g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 9.557g 21.522g N/A

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more CarbsCarbs +715.7%
Contains more WaterWater +225.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +108.5%
~equal in Other ~1.91g

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -68.6%
Contains more Mono. FatMonounsaturated fat +105.4%
Contains more Poly. FatPolyunsaturated fat +103.4%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.