Benecol vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between benecol and salsa
- Benecol is higher in vitamin A, yet salsa is higher in iron, vitamin B6, copper, potassium, and vitamin B3.
- Benecol covers your daily vitamin A needs 149% more than salsa.
- Benecol contains 164 times more saturated fat than salsa. While benecol contains 4.77g of saturated fat, salsa contains only 0.029g.
Food varieties used in this article are Margarine-like spread, BENECOL Light Spread and USDA Commodity, salsa.
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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 MagnesiumMagnesium | +1500% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +6650% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +650% |
| Contains less SodiumSodium | -35.8% |
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 | +4792.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +316.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +19255% |
| Contains more OtherOther | +15.6% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +22.6% |
| Contains more WaterWater | +66.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +118225% |
| Contains more Poly. FatPolyunsaturated fat | +11066.4% |
| Contains less Sat. FatSaturated fat | -99.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 37.22mg | 248% | |
| Vitamin A | 1370µg | 28µg | 149% |
| Polyunsaturated fat | 11.948g | 0.107g | 79% |
| Fats | 38.71g | 0.2g | 59% |
| Monounsaturated fat | 18.932g | 0.016g | 47% |
| Vitamin K | 56.5µg | 47% | |
| Iron | 0mg | 2.24mg | 28% |
| Saturated fat | 4.77g | 0.029g | 22% |
| Calories | 357kcal | 36kcal | 16% |
| Copper | 0mg | 0.096mg | 11% |
| Vitamin B6 | 0mg | 0.149mg | 11% |
| Sodium | 670mg | 430mg | 10% |
| Potassium | 4mg | 270mg | 8% |
| Vitamin B3 | 0mg | 1.08mg | 7% |
| Fiber | 1.4g | 6% | |
| Folate | 19µg | 5% | |
| Phosphorus | 4mg | 30mg | 4% |
| Vitamin C | 4mg | 4% | |
| Magnesium | 1mg | 16mg | 4% |
| Vitamin B1 | 0.012mg | 0.05mg | 3% |
| Protein | 0g | 1.5g | 3% |
| Vitamin B2 | 0mg | 0.03mg | 2% |
| Zinc | 0mg | 0.17mg | 2% |
| Selenium | 0.4µg | 1% | |
| Calcium | 4mg | 12mg | 1% |
| Carbs | 5.71g | 7g | 0% |
| Net carbs | 5.71g | 5.6g | N/A |
| Trans fat | 2.214g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
9%
Minerals Daily Need Coverage Score
9%
23%
Comparison summary
Which food contains less Sodium?
Salsa contains less Sodium (difference - 240mg)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 4.741g)
Which food is richer in minerals?
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)