Canola oil vs. Benecol — In-Depth Nutrition Comparison
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How are Canola oil and Benecol different?
- Canola oil is higher in Vitamin K, Polyunsaturated fat, and Monounsaturated Fat, however, Benecol is richer in Vitamin A, and Vitamin E.
- Daily need coverage for Vitamin A from Benecol is 152% higher.
- Canola oil contains 3 times more Monounsaturated Fat than Benecol. While Canola oil contains 63.276g of Monounsaturated Fat, Benecol contains only 18.932g.
- Benecol has less Saturated Fat.
Oil, canola and Margarine-like spread, BENECOL Light Spread are the varieties used 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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
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 KVitamin K | +26.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +113.2% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
38.71 g
Carbs:
5.71 g
Water:
53.73 g
Other:
1.85 g
| Contains more FatsFats | +158.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Protein
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
7.365 g
Monounsaturated Fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated Fat:
Sat. Fat
4.77 g
Monounsaturated Fat:
Mono. Fat
18.932 g
Polyunsaturated fat:
Poly. Fat
11.948 g
| Contains more Mono. FatMonounsaturated Fat | +234.2% |
| Contains more Poly. FatPolyunsaturated fat | +135.5% |
| Contains less Sat. FatSaturated Fat | -35.2% |
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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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 884kcal | 357kcal |
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| Fats | 100g | 38.71g |
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| Net carbs | 0g | 5.71g |
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| Carbs | 0g | 5.71g |
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| Magnesium | 0mg | 1mg |
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| Calcium | 0mg | 4mg |
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| Potassium | 0mg | 4mg |
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| Phosphorus | 0mg | 4mg |
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| Sodium | 0mg | 670mg |
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| Vitamin A | 0IU | 4567IU |
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| Vitamin A | 0µg | 1370µg |
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| Vitamin E | 17.46mg | 37.22mg |
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| Vitamin B1 | 0mg | 0.012mg |
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| Vitamin K | 71.3µg | 56.5µg |
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| Trans Fat | 0.395g | 2.214g |
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| Choline | 0.2mg |
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| Saturated Fat | 7.365g | 4.77g |
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| Monounsaturated Fat | 63.276g | 18.932g |
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| Polyunsaturated fat | 28.142g | 11.948g |
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| Omega-3 - ALA | 9.137g | 1.976g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.037g |
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| Omega-6 - Linoleic acid | 18.64g | 9.557g |
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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
41%
89%
Minerals Daily Need Coverage Score
0%
9%
Comparison summary
Which food contains less Sodium?
Canola oil contains less Sodium (difference - 670mg)
Which food is richer in vitamins?
Canola oil is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Benecol is lower in Saturated Fat (difference - 2.595g)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Benecol is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)