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  6. Benecol vs. Vegetable oil

Benecol vs. Vegetable oil — In-Depth Nutrition Comparison

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Important differences between Benecol and Vegetable oil

  • Benecol has more Vitamin A RAE, Vitamin E , and Vitamin K, however, Vegetable oil has more Monounsaturated Fat, and Polyunsaturated fat.
  • Benecol's daily need coverage for Vitamin A RAE is 152% more.

The food varieties used in the comparison are Margarine-like spread, BENECOL Light Spread and Oil, corn, peanut, and olive.

Infographic

Benecol vs Vegetable oil 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.
Benecol
Benecol
4
:
4
Vegetable oil
Vegetable oil
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Iron +∞%
Contains less Sodium -100%
Contains more Zinc +∞%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Iron +∞%
Contains less Sodium -100%
Contains more Zinc +∞%

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.
Benecol
Benecol
4
:
5
Vegetable oil
Vegetable oil
Contains more Vitamin A +∞%
Contains more Vitamin E +151.8%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +169%
Benecol
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 275% 745% 0% 0% 3% 0% 0% 0% 0% 0% 0% 142%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Contains more Vitamin A +∞%
Contains more Vitamin E +151.8%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +169%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Benecol
Benecol
3
:
1
Vegetable oil
Vegetable oil
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +158.3%
Benecol
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +158.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Benecol
Benecol
1
:
2
Vegetable oil
Vegetable oil
Contains less Saturated Fat -66.8%
Contains more Monounsaturated Fat +153.7%
Contains more Polyunsaturated fat +176.5%
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Contains less Saturated Fat -66.8%
Contains more Monounsaturated Fat +153.7%
Contains more Polyunsaturated fat +176.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Vegetable oil Opinion
Net carbs 5.71g 0g Benecol
Fats 38.71g 100g Vegetable oil
Carbs 5.71g 0g Benecol
Calories 357kcal 884kcal Vegetable oil
Calcium 4mg 0mg Benecol
Iron 0mg 0.13mg Vegetable oil
Magnesium 1mg 0mg Benecol
Phosphorus 4mg 0mg Benecol
Potassium 4mg 0mg Benecol
Sodium 670mg 0mg Vegetable oil
Zinc 0mg 0.02mg Vegetable oil
Vitamin A 4567IU 0IU Benecol
Vitamin A RAE 1370µg 0µg Benecol
Vitamin E 37.22mg 14.78mg Benecol
Vitamin B1 0.012mg 0mg Benecol
Vitamin K 56.5µg 21µg Benecol
Trans Fat 2.214g Vegetable oil
Saturated Fat 4.77g 14.367g Benecol
Monounsaturated Fat 18.932g 48.033g Vegetable oil
Polyunsaturated fat 11.948g 33.033g Vegetable oil
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol
Omega-3 - ALA 1.976g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Benecol Vegetable oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
97%
Benecol
29%
Vegetable oil
Minerals Daily Need Coverage Score
9%
Benecol
1%
Vegetable oil

Comparison summary

Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 670mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 9.597g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $1.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.