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, polyunsaturated fat, and monounsaturated 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
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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.
| 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 | +∞% |
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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Monounsaturated fat | 18.932g | 7.888g | 28% |
| Copper | 0mg | 0.251mg | 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% |
| Selenium | 0.9µg | 2% | |
| Choline | 10.3mg | 2% | |
| Zinc | 0mg | 0.22mg | 2% |
| Manganese | 0mg | 0.02mg | 1% |
| Vitamin B1 | 0.012mg | 0.003mg | 1% |
| Magnesium | 1mg | 4mg | 1% |
| Vitamin B6 | 0mg | 0.009mg | 1% |
| Vitamin C | 0.9mg | 1% | |
| Carbs | 5.71g | 6.26g | 0% |
| Net carbs | 5.71g | 3.06g | N/A |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +140% |
| Contains more Poly. FatPolyunsaturated fat | +1211.5% |
| Contains less Sat. FatSaturated fat | -70.3% |
