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Benecol vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between Benecol and Peanut butter

  • Benecol is higher in Vitamin E , Vitamin A RAE, and Vitamin K, yet Peanut butter is higher in Vitamin B3, Manganese, Phosphorus, Copper, Magnesium, and Vitamin B6.
  • Benecol covers your daily Vitamin E needs 187% more than Peanut butter.
  • The amount of Sodium in Peanut butter is lower.

Food varieties used in this article are Margarine-like spread, BENECOL Light Spread and Peanut butter, smooth style, without salt.

Infographic

Benecol vs Peanut butter 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +16700%
Contains more CalciumCalcium +1125%
Contains more PotassiumPotassium +13850%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +8275%
Contains less SodiumSodium -97.5%
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%
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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +309%
Contains more Vitamin KVitamin K +18733.3%
Contains more Vitamin B1Vitamin B1 +1150%
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
~equal in Vitamin B12 ~0µg

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +4268.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +32.7%
Contains more CarbsCarbs +290.7%
Contains more OtherOther +56.2%

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
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -53.8%
Contains more Mono. FatMonounsaturated Fat +37%
~equal in Polyunsaturated fat ~12.535g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Peanut butter Opinion
Calories 357kcal 598kcal Peanut butter
Protein 0g 22.21g Peanut butter
Fats 38.71g 51.36g Peanut butter
Net carbs 5.71g 17.31g Peanut butter
Carbs 5.71g 22.31g Peanut butter
Magnesium 1mg 168mg Peanut butter
Calcium 4mg 49mg Peanut butter
Potassium 4mg 558mg Peanut butter
Iron 0mg 1.74mg Peanut butter
Sugar 10.49g Benecol
Fiber 5g Peanut butter
Copper 0mg 0.422mg Peanut butter
Zinc 0mg 2.51mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 4mg 335mg Peanut butter
Sodium 670mg 17mg Peanut butter
Vitamin A 4567IU 0IU Benecol
Vitamin A RAE 1370µg 0µg Benecol
Vitamin E 37.22mg 9.1mg Benecol
Manganese 0mg 1.665mg Peanut butter
Selenium 4.1µg Peanut butter
Vitamin B1 0.012mg 0.15mg Peanut butter
Vitamin B2 0mg 0.192mg Peanut butter
Vitamin B3 0mg 13.112mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0mg 0.441mg Peanut butter
Vitamin K 56.5µg 0.3µg Benecol
Folate 87µg Peanut butter
Trans Fat 2.214g 0.075g Peanut butter
Choline 63mg Peanut butter
Saturated Fat 4.77g 10.325g Benecol
Monounsaturated Fat 18.932g 25.941g Peanut butter
Polyunsaturated fat 11.948g 12.535g Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 1.976g 0.027g Benecol
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.037g 0.008g Benecol
Omega-6 - Linoleic acid 9.557g 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
9%
Benecol
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 653mg)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 5.555g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 14)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $2.8)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.