Corn oil vs. Benecol — In-Depth Nutrition Comparison
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A recap on differences between Corn oil and Benecol
- Corn oil is higher in Monounsaturated Fat, and Polyunsaturated fat, yet Benecol is higher in Vitamin E, Vitamin A, and Vitamin K.
- Benecol covers your daily Vitamin E needs 153% more than Corn oil.
- Corn oil contains 5 times more Polyunsaturated fat than Benecol. While Corn oil contains 54.677g of Polyunsaturated fat, Benecol contains only 11.948g.
- The amount of Saturated Fat in Benecol is lower.
Food varieties used in this article are Oil, corn, industrial and retail, all purpose salad or cooking and Margarine-like spread, BENECOL Light Spread.
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 CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +160.3% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin KVitamin K | +2873.7% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated Fat | +45.7% |
| Contains more Poly. FatPolyunsaturated fat | +357.6% |
| Contains less Sat. FatSaturated Fat | -63.2% |
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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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 900kcal | 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 | 14.3mg | 37.22mg |
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| Vitamin B1 | 0mg | 0.012mg |
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| Vitamin K | 1.9µg | 56.5µg |
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| Trans Fat | 2.214g |
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| Choline | 0.2mg |
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| Saturated Fat | 12.948g | 4.77g |
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| Monounsaturated Fat | 27.576g | 18.932g |
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| Polyunsaturated fat | 54.677g | 11.948g |
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| Omega-3 - ALA | 1.161g | 1.976g |
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| Omega-6 - Eicosadienoic acid | 0.037g |
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| Omega-6 - Linoleic acid | 53.23g | 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 | Equal | |
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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
22%
89%
Minerals Daily Need Coverage Score
0%
9%
Comparison summary
Which food contains less Sodium?
Corn oil contains less Sodium (difference - 670mg)
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 - 8.178g)
Which food is richer in minerals?
Benecol is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.