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  6. Benecol vs. Miso

Benecol vs. Miso — In-Depth Nutrition Comparison

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How are benecol and miso different?

  • Benecol is higher in vitamin E, vitamin A, and vitamin K; however, miso is richer in copper, manganese, iron, zinc, and phosphorus.
  • Daily need coverage for vitamin E for benecol is 248% higher.
  • Benecol contains 52 times more vitamin A than miso. While benecol contains 4567 IU of vitamin A, miso contains only 87 IU.
  • Miso has less saturated fat.

Margarine-like spread, BENECOL Light Spread and Miso are the varieties used in this article.

Infographic

Benecol vs Miso 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%
Miso
Miso
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains less SodiumSodium -82%
Contains more MagnesiumMagnesium +4700%
Contains more CalciumCalcium +1325%
Contains more PotassiumPotassium +5150%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3875%
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%
Miso
Miso
7
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% 1.3% 0.2% 25% 54% 17% 20% 46% 10% 73% 14%
Contains more Vitamin AVitamin A +34150%
Contains more Vitamin EVitamin E +372100%
Contains more Vitamin KVitamin K +92.8%
Contains more Vitamin B1Vitamin B1 +716.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Benecol Miso DV% diff.
Vitamin E 37.22mg 0.01mg 248%
Vitamin A 1370µg 4µg 152%
Sodium 670mg 3728mg 133%
Polyunsaturated fat 11.948g 2.884g 60%
Fats 38.71g 6.01g 50%
Copper 0mg 0.42mg 47%
Monounsaturated fat 18.932g 1.118g 45%
Manganese 0mg 0.859mg 37%
Iron 0mg 2.49mg 31%
Protein 0g 12.79g 26%
Zinc 0mg 2.56mg 23%
Vitamin K 56.5µg 29.3µg 23%
Fiber 5.4g 22%
Phosphorus 4mg 159mg 22%
Vitamin B2 0mg 0.233mg 18%
Saturated fat 4.77g 1.025g 17%
Vitamin B6 0mg 0.199mg 15%
Selenium 7µg 13%
Choline 72.2mg 13%
Magnesium 1mg 48mg 11%
Calories 357kcal 198kcal 8%
Fructose 6g 8%
Carbs 5.71g 25.37g 7%
Vitamin B1 0.012mg 0.098mg 7%
Vitamin B5 0.337mg 7%
Potassium 4mg 210mg 6%
Vitamin B3 0mg 0.906mg 6%
Calcium 4mg 57mg 5%
Folate 19µg 5%
Vitamin B12 0.08µg 3%
Protein per 100 calories 0g 6.5g N/A
Calories per 10 g protein 155kcal N/A
Weight per 100 calories 28g 51g N/A
Unsaturated / Saturated Fat ratio 6.5 3.9 N/A
Net carbs 5.71g 19.97g N/A
Sugar 6.2g N/A
Trans fat 2.214g 0g N/A
Tryptophan 0.155mg 0%
Threonine 0.479mg 0%
Isoleucine 0.508mg 0%
Leucine 0.82mg 0%
Lysine 0.478mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.486mg 0%
Valine 0.547mg 0%
Histidine 0.243mg 0%
Omega-3 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0.037g 0g N/A
Omega-6 - Linoleic acid 9.557g 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more FatsFats +544.1%
Contains more WaterWater +24.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +344.3%
Contains more OtherOther +592.4%

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
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +1593.4%
Contains more Poly. FatPolyunsaturated fat +314.3%
Contains less Sat. FatSaturated fat -78.5%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.