Olive oil vs. Benecol — In-Depth Nutrition Comparison

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Significant differences between olive oil and benecol

Olive oil has more iron and monounsaturated fat; however, benecol is richer in vitamin E, vitamin A, and polyunsaturated fat.
Benecol covers your daily vitamin E needs 152% more than olive oil.
Benecol contains less saturated fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Margarine-like spread, BENECOL Light Spread.

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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.

Olive oil

Benecol

Contains more IronIron	+∞%
Contains less SodiumSodium	-99.7%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+300%
Contains more PotassiumPotassium	+300%
Contains more PhosphorusPhosphorus	+∞%

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Manganese ~0mg

~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.

Olive oil

Benecol

Contains more CholineCholine

+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+159.4%
Contains more Vitamin B1Vitamin B1	+∞%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~56.5µg

~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	14.35mg	37.22mg	152%
Vitamin A	0µg	1370µg	152%
Monounsaturated fat	72.961g	18.932g	135%
Fats	100g	38.71g	94%
Saturated fat	13.808g	4.77g	41%
Sodium	2mg	670mg	29%
Calories	884kcal	357kcal	26%
Polyunsaturated fat	10.523g	11.948g	10%
Iron	0.56mg	0mg	7%
Vitamin K	60.2µg	56.5µg	3%
Carbs	0g	5.71g	2%
Phosphorus	0mg	4mg	1%
Vitamin B1	0mg	0.012mg	1%
Net carbs	0g	5.71g	N/A
Magnesium	0mg	1mg	0%
Calcium	1mg	4mg	0%
Potassium	1mg	4mg	0%
Trans fat		2.214g	N/A
Choline	0.3mg		0%
Omega-3 - ALA		1.976g	N/A
Omega-6 - Eicosadienoic acid		0.037g	N/A
Omega-6 - Linoleic acid		9.557g	N/A