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  6. Coconut oil vs. Benecol

Coconut oil vs. Benecol — In-Depth Nutrition Comparison

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The main differences between Coconut oil and Benecol

  • Benecol is richer than Coconut oil in Vitamin E , Vitamin A RAE, Vitamin K, Polyunsaturated fat, and Monounsaturated Fat.
  • Daily need coverage for Saturated Fat from Coconut oil is 389% higher.
  • Benecol contains less Saturated Fat.

Food types used in this article are Oil, coconut and Margarine-like spread, BENECOL Light Spread.

Infographic

Coconut oil vs Benecol 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.
Coconut oil
Coconut oil
4
:
4
Benecol
Benecol
Contains more Iron +∞%
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Calcium +300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Contains more Iron +∞%
Contains less Sodium -100%
Contains more Zinc +∞%
Contains more Calcium +300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%

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.
Coconut oil
Coconut oil
5
:
4
Benecol
Benecol
Contains more Vitamin A +∞%
Contains more Vitamin E +33736.4%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +9316.7%
Coconut 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% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +33736.4%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +9316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
1
:
3
Benecol
Benecol
Contains more Fats +155.9%
Contains more Carbs +∞%
Contains more Water +179000%
Contains more Other +103.3%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Benecol
39% 6% 54% 2%
Protein: 0 g
Fats: 38.71 g
Carbs: 5.71 g
Water: 53.73 g
Other: 1.85 g
Contains more Fats +155.9%
Contains more Carbs +∞%
Contains more Water +179000%
Contains more Other +103.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
0
:
3
Benecol
Benecol
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +199%
Contains more Polyunsaturated fat +602%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +199%
Contains more Polyunsaturated fat +602%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut oil Benecol
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 Coconut oil Benecol Opinion
Net carbs 0g 5.71g Benecol
Fats 99.06g 38.71g Coconut oil
Carbs 0g 5.71g Benecol
Calories 892kcal 357kcal Coconut oil
Calcium 1mg 4mg Benecol
Iron 0.05mg 0mg Coconut oil
Magnesium 0mg 1mg Benecol
Phosphorus 0mg 4mg Benecol
Potassium 0mg 4mg Benecol
Sodium 0mg 670mg Coconut oil
Zinc 0.02mg 0mg Coconut oil
Vitamin A 0IU 4567IU Benecol
Vitamin A RAE 0µg 1370µg Benecol
Vitamin E 0.11mg 37.22mg Benecol
Vitamin B1 0mg 0.012mg Benecol
Vitamin K 0.6µg 56.5µg Benecol
Trans Fat 0.028g 2.214g Coconut oil
Saturated Fat 82.475g 4.77g Benecol
Monounsaturated Fat 6.332g 18.932g Benecol
Polyunsaturated fat 1.702g 11.948g Benecol
Omega-6 - Eicosadienoic acid 0g 0.037g Benecol
Omega-6 - Linoleic acid 1.676g 9.557g Benecol
Omega-3 - ALA 0.019g 1.976g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Benecol
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
0%
Coconut oil
97%
Benecol
Minerals Daily Need Coverage Score
0%
Coconut oil
9%
Benecol

Comparison summary

Which food contains less Sodium?
Coconut oil
Coconut 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 - 77.705g)
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 - $2.2)
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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Benecol - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171035/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.