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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 RAE, yet Margarine is richer in Vitamin K, Monounsaturated Fat, and Polyunsaturated fat.
  • Daily need coverage for Vitamin E from 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
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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.
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 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 0.67% 215% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin AVitamin A +27.7%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Margarine Opinion
Calories 357kcal 717kcal Margarine
Protein 0g 0.16g Margarine
Fats 38.71g 80.71g Margarine
Vitamin C 0.2mg Margarine
Net carbs 5.71g 0.7g Benecol
Carbs 5.71g 0.7g Benecol
Magnesium 1mg 3mg Margarine
Calcium 4mg 3mg Benecol
Potassium 4mg 18mg Margarine
Iron 0mg 0.06mg Margarine
Phosphorus 4mg 5mg Margarine
Sodium 670mg 2mg Margarine
Vitamin A 4567IU 3577IU Benecol
Vitamin A RAE 1370µg 819µg Benecol
Vitamin E 37.22mg 9mg Benecol
Vitamin B1 0.012mg 0.01mg Benecol
Vitamin B2 0mg 0.037mg Margarine
Vitamin B3 0mg 0.023mg Margarine
Vitamin B6 0mg 0.009mg Margarine
Vitamin B12 0.1µg Margarine
Vitamin K 56.5µg 93µg Margarine
Folate 1µg Margarine
Trans Fat 2.214g 14.89g Benecol
Choline 12.4mg Margarine
Saturated Fat 4.77g 15.189g Benecol
Monounsaturated Fat 18.932g 38.877g Margarine
Polyunsaturated fat 11.948g 24.302g Margarine
Omega-3 - ALA 1.976g Benecol
Omega-3 - DPA 0g 0.006g Margarine
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Margarine
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
51%
Margarine
Minerals Daily Need Coverage Score
9%
Benecol
1%
Margarine

Comparison summary

Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 668mg)
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 10.419g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $0.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.