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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 RAE, yet Salsa is higher in Iron, Vitamin B6, Copper, Potassium, and Vitamin B3.
  • Benecol covers your daily Vitamin A RAE 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.

Infographic

Benecol vs Salsa 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%
Salsa
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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%
~equal in Manganese ~mg

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%
Salsa
6
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 13% 33% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +730.4%
Contains more Vitamin E Vitamin 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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
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
13% 53% 34%
Saturated Fat: Sat. Fat 4.77 g
Monounsaturated Fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
Salsa
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
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.
Benecol Salsa
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Benecol Salsa Opinion
Calories 357kcal 36kcal Benecol
Protein 0g 1.5g Salsa
Fats 38.71g 0.2g Benecol
Vitamin C 4mg Salsa
Net carbs 5.71g 5.6g Benecol
Carbs 5.71g 7g Salsa
Magnesium 1mg 16mg Salsa
Calcium 4mg 12mg Salsa
Potassium 4mg 270mg Salsa
Iron 0mg 2.24mg Salsa
Fiber 1.4g Salsa
Copper 0mg 0.096mg Salsa
Zinc 0mg 0.17mg Salsa
Phosphorus 4mg 30mg Salsa
Sodium 670mg 430mg Salsa
Vitamin A 4567IU 550IU Benecol
Vitamin A RAE 1370µg 28µg Benecol
Vitamin E 37.22mg Benecol
Selenium 0.4µg Salsa
Vitamin B1 0.012mg 0.05mg Salsa
Vitamin B2 0mg 0.03mg Salsa
Vitamin B3 0mg 1.08mg Salsa
Vitamin B6 0mg 0.149mg Salsa
Vitamin K 56.5µg Benecol
Folate 19µg Salsa
Trans Fat 2.214g Salsa
Saturated Fat 4.77g 0.029g Salsa
Monounsaturated Fat 18.932g 0.016g Benecol
Polyunsaturated fat 11.948g 0.107g Benecol
Omega-3 - ALA 1.976g Benecol
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Salsa
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
89%
Benecol
10%
Salsa
Minerals Daily Need Coverage Score
9%
Benecol
23%
Salsa

Comparison summary

Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 240mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 4.741g)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food is richer in vitamins?
Salsa
Salsa is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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.