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  6. Benecol vs. Wasabi

Benecol vs. Wasabi — In-Depth Nutrition Comparison

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What are the differences between Benecol and Wasabi?

  • Benecol is higher in Vitamin A RAE, yet Wasabi is higher in Vitamin B6, Copper, Manganese, Potassium, Magnesium, Zinc, Iron, and Calcium.
  • Benecol's daily need coverage for Vitamin A RAE is 152% more.
  • Benecol has 39 times more Sodium than Wasabi. While Benecol has 670mg of Sodium, Wasabi has only 17mg.

We used Margarine-like spread, BENECOL Light Spread and Wasabi, root, raw types in this article.

Infographic

Benecol vs Wasabi 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
0
:
9
Wasabi
Wasabi
Contains more Calcium +3100%
Contains more Iron +∞%
Contains more Magnesium +6800%
Contains more Phosphorus +1900%
Contains more Potassium +14100%
Contains less Sodium -97.5%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Calcium +3100%
Contains more Iron +∞%
Contains more Magnesium +6800%
Contains more Phosphorus +1900%
Contains more Potassium +14100%
Contains less Sodium -97.5%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%

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
3
:
9
Wasabi
Wasabi
Contains more Vitamin A +12948.6%
Contains more Vitamin B1 +991.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
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%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Contains more Vitamin A +12948.6%
Contains more Vitamin B1 +991.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Benecol
Benecol
1
:
4
Wasabi
Wasabi
Contains more Fats +6044.4%
Contains more Protein +∞%
Contains more Carbs +312.3%
Contains more Water +28.6%
Equal in Other - 1.92
Benecol
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more Fats +6044.4%
Contains more Protein +∞%
Contains more Carbs +312.3%
Contains more Water +28.6%
Equal in Other - 1.92

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Benecol Wasabi Opinion
Net carbs 5.71g 15.74g Wasabi
Protein 0g 4.8g Wasabi
Fats 38.71g 0.63g Benecol
Carbs 5.71g 23.54g Wasabi
Calories 357kcal 109kcal Benecol
Fiber 7.8g Wasabi
Calcium 4mg 128mg Wasabi
Iron 0mg 1.03mg Wasabi
Magnesium 1mg 69mg Wasabi
Phosphorus 4mg 80mg Wasabi
Potassium 4mg 568mg Wasabi
Sodium 670mg 17mg Wasabi
Zinc 0mg 1.62mg Wasabi
Copper 0mg 0.155mg Wasabi
Manganese 0mg 0.391mg Wasabi
Vitamin A 4567IU 35IU Benecol
Vitamin A RAE 1370µg 2µg Benecol
Vitamin E 37.22mg Benecol
Vitamin C 41.9mg Wasabi
Vitamin B1 0.012mg 0.131mg Wasabi
Vitamin B2 0mg 0.114mg Wasabi
Vitamin B3 0mg 0.743mg Wasabi
Vitamin B5 0.203mg Wasabi
Vitamin B6 0mg 0.274mg Wasabi
Folate 18µg Wasabi
Vitamin K 56.5µg Benecol
Trans Fat 2.214g 0g Wasabi
Saturated Fat 4.77g Wasabi
Monounsaturated Fat 18.932g Benecol
Polyunsaturated fat 11.948g Benecol
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 Wasabi
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
25%
Wasabi
Minerals Daily Need Coverage Score
9%
Benecol
36%
Wasabi

Comparison summary

Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 653mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 4.77g)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 41)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $1.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.