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  6. Olive oil vs. Benecol

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 RAE, 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.

Infographic

Olive 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.
Olive oil
Olive oil
3
:
4
Benecol
Benecol
Contains more Iron +∞%
Contains less Sodium -99.7%
Contains more Calcium +300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +300%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 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 -99.7%
Contains more Calcium +300%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +300%

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
Olive oil
6
:
3
Benecol
Benecol
Contains more Vitamin A +∞%
Contains more Vitamin E +159.4%
Contains more Vitamin B1 +∞%
Equal in Vitamin K - 56.5
Olive 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% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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 +159.4%
Contains more Vitamin B1 +∞%
Equal in Vitamin K - 56.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
3
Benecol
Benecol
Contains more Fats +158.3%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +158.3%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
1
:
2
Benecol
Benecol
Contains more Monounsaturated Fat +285.4%
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +13.5%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Contains more Monounsaturated Fat +285.4%
Contains less Saturated Fat -65.5%
Contains more Polyunsaturated fat +13.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive 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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive oil Benecol Opinion
Net carbs 0g 5.71g Benecol
Fats 100g 38.71g Olive oil
Carbs 0g 5.71g Benecol
Calories 884kcal 357kcal Olive oil
Calcium 1mg 4mg Benecol
Iron 0.56mg 0mg Olive oil
Magnesium 0mg 1mg Benecol
Phosphorus 0mg 4mg Benecol
Potassium 1mg 4mg Benecol
Sodium 2mg 670mg Olive oil
Vitamin A 0IU 4567IU Benecol
Vitamin A RAE 0µg 1370µg Benecol
Vitamin E 14.35mg 37.22mg Benecol
Vitamin B1 0mg 0.012mg Benecol
Vitamin K 60.2µg 56.5µg Olive oil
Trans Fat 2.214g Olive oil
Saturated Fat 13.808g 4.77g Benecol
Monounsaturated Fat 72.961g 18.932g Olive oil
Polyunsaturated fat 10.523g 11.948g Benecol
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol
Omega-3 - ALA 1.976g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
36%
Olive oil
97%
Benecol
Minerals Daily Need Coverage Score
2%
Olive oil
9%
Benecol

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 668mg)
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 - 9.038g)
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 - $1.4)
Which food is richer in minerals?
Benecol
Benecol is relatively richer in minerals
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.