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  6. Benecol vs. Milk

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 from 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 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%
Milk
Milk
9
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin AVitamin A +2230.1%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Milk Opinion
Calories 357kcal 42kcal Benecol
Protein 0g 3.37g Milk
Fats 38.71g 0.97g Benecol
Net carbs 5.71g 4.99g Benecol
Carbs 5.71g 4.99g Benecol
Cholesterol 5mg Benecol
Vitamin D 48IU Milk
Magnesium 1mg 11mg Milk
Calcium 4mg 125mg Milk
Potassium 4mg 150mg Milk
Iron 0mg 0.03mg Milk
Sugar 5.2g Benecol
Copper 0mg 0.01mg Milk
Zinc 0mg 0.42mg Milk
Phosphorus 4mg 95mg Milk
Sodium 670mg 44mg Milk
Vitamin A 4567IU 196IU Benecol
Vitamin A 1370µg 58µg Benecol
Vitamin E 37.22mg 0.01mg Benecol
Vitamin D 1.2µg Milk
Manganese 0mg 0.003mg Milk
Selenium 3.3µg Milk
Vitamin B1 0.012mg 0.02mg Milk
Vitamin B2 0mg 0.185mg Milk
Vitamin B3 0mg 0.093mg Milk
Vitamin B5 0.361mg Milk
Vitamin B6 0mg 0.037mg Milk
Vitamin B12 0.47µg Milk
Vitamin K 56.5µg 0.1µg Benecol
Folate 5µg Milk
Trans Fat 2.214g Milk
Choline 17.7mg Milk
Saturated Fat 4.77g 0.633g Milk
Monounsaturated Fat 18.932g 0.277g Benecol
Polyunsaturated fat 11.948g 0.035g Benecol
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - ALA 1.976g 0.004g Benecol
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g 0.027g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Milk
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
15%
Milk
Minerals Daily Need Coverage Score
9%
Benecol
14%
Milk

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 626mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 4.137g)
Which food is richer in minerals?
Milk
Milk is relatively richer in minerals
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 31)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $0.6)

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.