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Benecol vs. Russian dressing — In-Depth Nutrition Comparison

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Important differences between benecol and russian dressing

  • Benecol has more vitamin E and vitamin A; however, russian dressing has more iron, vitamin B6, and copper.
  • Benecol's daily need coverage for vitamin E is 226% more.
  • Benecol has 47 times more vitamin A than russian dressing. Benecol has 1370µg of vitamin A, while russian dressing has 29µg.
  • Russian dressing is lower in saturated fat.

The food varieties used in the comparison are Margarine-like spread, BENECOL Light Spread and Salad dressing, russian dressing.

Infographic

Benecol vs Russian dressing 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 7.1% 3.9% 15% 23% 19% 6% 8.6% 148% 8.2% 8.7%
Contains less SodiumSodium -40.9%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +4225%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +400%
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% 457% 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 20% 9.7% 66% 0% 7.3% 11% 11% 24% 22% 0% 134% 3.8% 2.5%
Contains more Vitamin AVitamin A +4624.1%
Contains more Vitamin EVitamin E +1021.1%
Contains more Vitamin B1Vitamin B1 +141.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~53.7µg

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
26% 32% 39% 3%
Protein: 0.69 g
Fats: 26.18 g
Carbs: 31.9 g
Water: 38.53 g
Other: 2.7 g
Contains more FatsFats +47.9%
Contains more WaterWater +39.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +458.7%
Contains more OtherOther +45.9%

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
10% 26% 64%
Saturated fat: Sat. Fat 2.39 g
Monounsaturated fat: Mono. Fat 5.928 g
Polyunsaturated fat: Poly. Fat 14.83 g
Contains more Mono. FatMonounsaturated fat +219.4%
Contains less Sat. FatSaturated fat -49.9%
Contains more Poly. FatPolyunsaturated fat +24.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Russian dressing DV% diff.
Vitamin E 37.22mg 3.32mg 226%
Vitamin A 1370µg 29µg 149%
Monounsaturated fat 18.932g 5.928g 33%
Sodium 670mg 1133mg 20%
Fats 38.71g 26.18g 19%
Polyunsaturated fat 11.948g 14.83g 19%
Saturated fat 4.77g 2.39g 11%
Carbs 5.71g 31.9g 9%
Vitamin B5 0.4mg 8%
Iron 0mg 0.6mg 8%
Vitamin B6 0mg 0.097mg 7%
Vitamin C 6mg 7%
Copper 0mg 0.058mg 6%
Potassium 4mg 173mg 5%
Vitamin B2 0mg 0.046mg 4%
Vitamin B3 0mg 0.594mg 4%
Fiber 0.7g 3%
Manganese 0mg 0.063mg 3%
Selenium 1.6µg 3%
Magnesium 1mg 10mg 2%
Zinc 0mg 0.22mg 2%
Vitamin K 56.5µg 53.7µg 2%
Phosphorus 4mg 20mg 2%
Folate 5µg 1%
Calcium 4mg 13mg 1%
Vitamin B1 0.012mg 0.029mg 1%
Choline 4.6mg 1%
Protein 0g 0.69g 1%
Calories 357kcal 355kcal 0%
Net carbs 5.71g 31.2g N/A
Sugar 17.68g N/A
Trans fat 2.214g 0.17g N/A
Omega-3 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 9.557g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Russian dressing
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
103%
Benecol
24%
Russian dressing
Minerals Daily Need Coverage Score
9%
Benecol
25%
Russian dressing

Comparison summary

Which food is richer in minerals?
Russian dressing
Russian dressing is relatively richer in minerals
Which food is lower in Saturated fat?
Russian dressing
Russian dressing is lower in Saturated fat (difference - 2.38g)
Which food is richer in vitamins?
Russian dressing
Russian dressing 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 - 17.68g)
Which food contains less Sodium?
Benecol
Benecol contains less Sodium (difference - 463mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Russian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171005/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.