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, yet wasabi is higher in vitamin B6, copper, manganese, potassium, magnesium, zinc, iron, and calcium.
- Benecol's daily need coverage for vitamin A 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
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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 | +6800% |
| Contains more CalciumCalcium | +3100% |
| Contains more PotassiumPotassium | +14100% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +1900% |
| Contains less SodiumSodium | -97.5% |
| 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.
| Contains more Vitamin AVitamin A | +68400% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +991.7% |
| 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 | +6044.4% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +312.3% |
| Contains more WaterWater | +28.6% |
~equal in
Other
~1.92g
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 37.22mg | 248% | |
| Vitamin A | 1370µg | 2µg | 152% |
| Polyunsaturated fat | 11.948g | 80% | |
| Fats | 38.71g | 0.63g | 59% |
| Vitamin C | 41.9mg | 47% | |
| Monounsaturated fat | 18.932g | 47% | |
| Vitamin K | 56.5µg | 47% | |
| Fiber | 7.8g | 31% | |
| Sodium | 670mg | 17mg | 28% |
| Saturated fat | 4.77g | 22% | |
| Vitamin B6 | 0mg | 0.274mg | 21% |
| Copper | 0mg | 0.155mg | 17% |
| Manganese | 0mg | 0.391mg | 17% |
| Potassium | 4mg | 568mg | 17% |
| Magnesium | 1mg | 69mg | 16% |
| Zinc | 0mg | 1.62mg | 15% |
| Iron | 0mg | 1.03mg | 13% |
| Calories | 357kcal | 109kcal | 12% |
| Calcium | 4mg | 128mg | 12% |
| Phosphorus | 4mg | 80mg | 11% |
| Vitamin B1 | 0.012mg | 0.131mg | 10% |
| Protein | 0g | 4.8g | 10% |
| Vitamin B2 | 0mg | 0.114mg | 9% |
| Carbs | 5.71g | 23.54g | 6% |
| Vitamin B3 | 0mg | 0.743mg | 5% |
| Folate | 18µg | 5% | |
| Vitamin B5 | 0.203mg | 4% | |
| Net carbs | 5.71g | 15.74g | N/A |
| Trans fat | 2.214g | 0g | 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 |
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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%
23%
Minerals Daily Need Coverage Score
9%
36%
Comparison summary
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 653mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 4.77g)
Which food is richer in minerals?
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 41)
Which food is cheaper?
Benecol is cheaper (difference - $1.6)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)