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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 91% 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
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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.
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%
Wasabi
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
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 +∞%
~equal in Selenium ~µg

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% 457% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Wasabi
7
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Benecol Wasabi 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

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
Wasabi
4
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 FatsFats +6044.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +312.3%
Contains more WaterWater +28.6%
~equal in Other ~1.92g

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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.