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Benecol vs. Milk — In-Depth Nutrition Comparison

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How are benecol and milk different?

  • Benecol is higher in vitamin E, vitamin A, and vitamin K; however, milk is richer in vitamin B2, phosphorus, and calcium.
  • Daily need coverage for vitamin E for benecol is 248% higher.
  • Benecol contains 565 times more vitamin K than milk. While benecol contains 56.5µg of vitamin K, milk contains only 0.1µg.
  • Milk has less sodium.

Margarine-like spread, BENECOL Light Spread and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Benecol vs Milk 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%
Milk
Milk
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +3025%
Contains more PotassiumPotassium +3650%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +2275%
Contains less SodiumSodium -93.4%
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.
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%
Milk
Milk
8
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin AVitamin A +2262.1%
Contains more Vitamin EVitamin E +372100%
Contains more Vitamin KVitamin K +56400%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Benecol Milk DV% diff.
Vitamin E 37.22mg 0.01mg 248%
Vitamin A 1370µg 58µg 146%
Polyunsaturated fat 11.948g 0.035g 79%
Fats 38.71g 0.97g 58%
Vitamin K 56.5µg 0.1µg 47%
Monounsaturated fat 18.932g 0.277g 47%
Sodium 670mg 44mg 27%
Vitamin B12 0.47µg 20%
Saturated fat 4.77g 0.633g 19%
Calories 357kcal 42kcal 16%
Vitamin B2 0mg 0.185mg 14%
Phosphorus 4mg 95mg 13%
Calcium 4mg 125mg 12%
Protein 0g 3.37g 7%
Vitamin B5 0.361mg 7%
Vitamin D* 48 IU 6%
Vitamin D 1.2µg 6%
Selenium 3.3µg 6%
Potassium 4mg 150mg 4%
Zinc 0mg 0.42mg 4%
Vitamin B6 0mg 0.037mg 3%
Choline 17.7mg 3%
Cholesterol 5mg 2%
Magnesium 1mg 11mg 2%
Copper 0mg 0.01mg 1%
Vitamin B1 0.012mg 0.02mg 1%
Vitamin B3 0mg 0.093mg 1%
Folate 5µg 1%
Protein per 100 calories 0g 8g N/A
Calories per 10 g protein 125kcal N/A
Weight per 100 calories 28g 238g N/A
Unsaturated / Saturated Fat ratio 6.5 0.49 N/A
Net carbs 5.71g 4.99g N/A
Carbs 5.71g 4.99g 0%
Iron 0mg 0.03mg 0%
Sugar 5.2g N/A
Manganese 0mg 0.003mg 0%
Trans fat 2.214g N/A
Tryptophan 0.043mg 0%
Threonine 0.143mg 0%
Isoleucine 0.174mg 0%
Leucine 0.319mg 0%
Lysine 0.282mg 0%
Methionine 0.088mg 0%
Phenylalanine 0.174mg 0%
Valine 0.22mg 0%
Histidine 0.101mg 0%
Omega-3 - ALA 1.976g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 9.557g 0.027g 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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more FatsFats +3890.7%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +146.7%
Contains more ProteinProtein +∞%
Contains more WaterWater +67.4%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +6734.7%
Contains more Poly. FatPolyunsaturated fat +34037.1%
Contains less Sat. FatSaturated fat -86.7%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.