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  6. Benecol vs. Olive

Benecol vs. Olive — In-Depth Nutrition Comparison

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Significant differences between benecol and olive

  • Benecol has more vitamin E, vitamin A, vitamin K, monounsaturated fat, and polyunsaturated fat; however, olive is richer in iron, copper, and calcium.
  • Benecol covers your daily vitamin E needs 237% more than olive.
  • Olive has 40 times less vitamin K than benecol. Benecol has 56.5µg of vitamin K, while olive has 1.4µg.
  • Olive contains less saturated fat.

Specific food types used in this comparison are Margarine-like spread, BENECOL Light Spread and Olives, ripe, canned (small-extra large).

Infographic

Benecol vs Olive 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%
Olive
Olive
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more PhosphorusPhosphorus +33.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +100%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
~equal in Sodium ~735mg

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%
Olive
Olive
4
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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin AVitamin A +6750%
Contains more Vitamin EVitamin E +2155.8%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin KVitamin K +3935.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Benecol Olive DV% diff.
Vitamin E 37.22mg 1.65mg 237%
Vitamin A 1370µg 20µg 150%
Polyunsaturated fat 11.948g 0.911g 74%
Vitamin K 56.5µg 1.4µg 46%
Fats 38.71g 10.68g 43%
Iron 0mg 3.3mg 41%
Copper 0mg 0.251mg 28%
Monounsaturated fat 18.932g 7.888g 28%
Saturated fat 4.77g 1.415g 15%
Fiber 3.2g 13%
Calories 357kcal 115kcal 12%
Calcium 4mg 88mg 8%
Sodium 670mg 735mg 3%
Protein 0g 0.84g 2%
Zinc 0mg 0.22mg 2%
Selenium 0.9µg 2%
Choline 10.3mg 2%
Vitamin C 0.9mg 1%
Magnesium 1mg 4mg 1%
Manganese 0mg 0.02mg 1%
Vitamin B1 0.012mg 0.003mg 1%
Vitamin B6 0mg 0.009mg 1%
Weight per 100 calories 28g 87g N/A
Unsaturated / Saturated Fat ratio 6.5 6.2 N/A
Net carbs 5.71g 3.06g N/A
Carbs 5.71g 6.26g 0%
Potassium 4mg 8mg 0%
Phosphorus 4mg 3mg 0%
Vitamin B3 0mg 0.037mg 0%
Vitamin B5 0.015mg 0%
Trans fat 2.214g 0g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%
Omega-3 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0.037g 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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more FatsFats +262.5%
Contains more ProteinProtein +∞%
Contains more WaterWater +48.9%
Contains more OtherOther +20.5%
~equal in Carbs ~6.26g

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +140%
Contains more Poly. FatPolyunsaturated fat +1211.5%
Contains less Sat. FatSaturated fat -70.3%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.