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  6. Fish sauce vs. Benecol

Fish sauce vs. Benecol — In-Depth Nutrition Comparison

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What are the main differences between Fish sauce and Benecol?

  • Fish sauce is richer in Magnesium, Vitamin B6, Vitamin B3, Manganese, and Iron, while Benecol is higher in Vitamin E , Vitamin A RAE, and Vitamin K.
  • Fish sauce's daily need coverage for Sodium is 312% higher.
  • Benecol is lower in Sodium.

We used Sauce, fish, ready-to-serve and Margarine-like spread, BENECOL Light Spread types in this comparison.

Infographic

Fish sauce 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.
Fish sauce
Fish sauce
9
:
1
Benecol
Benecol
Contains more Calcium +975%
Contains more Iron +∞%
Contains more Magnesium +17400%
Contains more Phosphorus +75%
Contains more Potassium +7100%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains less Sodium -91.5%
Fish sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Contains more Calcium +975%
Contains more Iron +∞%
Contains more Magnesium +17400%
Contains more Phosphorus +75%
Contains more Potassium +7100%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains less Sodium -91.5%

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.
Fish sauce
Fish sauce
8
:
3
Benecol
Benecol
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin A +37958.3%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.012
Fish sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
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 B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin A +37958.3%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.012

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish sauce
Fish sauce
3
:
2
Benecol
Benecol
Contains more Protein +∞%
Contains more Water +32.3%
Contains more Other +993%
Contains more Fats +387000%
Contains more Carbs +56.9%
Fish sauce
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 Protein +∞%
Contains more Water +32.3%
Contains more Other +993%
Contains more Fats +387000%
Contains more Carbs +56.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish sauce
Fish sauce
1
:
2
Benecol
Benecol
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +946500%
Contains more Polyunsaturated fat +398166.7%
Fish sauce
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +946500%
Contains more Polyunsaturated fat +398166.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sauce Benecol
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fish sauce Benecol Opinion
Net carbs 3.64g 5.71g Benecol
Protein 5.06g 0g Fish sauce
Fats 0.01g 38.71g Benecol
Carbs 3.64g 5.71g Benecol
Calories 35kcal 357kcal Benecol
Sugar 3.64g Benecol
Calcium 43mg 4mg Fish sauce
Iron 0.78mg 0mg Fish sauce
Magnesium 175mg 1mg Fish sauce
Phosphorus 7mg 4mg Fish sauce
Potassium 288mg 4mg Fish sauce
Sodium 7851mg 670mg Benecol
Zinc 0.2mg 0mg Fish sauce
Copper 0.05mg 0mg Fish sauce
Manganese 0.233mg 0mg Fish sauce
Selenium 9.1µg Fish sauce
Vitamin A 12IU 4567IU Benecol
Vitamin A RAE 4µg 1370µg Benecol
Vitamin E 0mg 37.22mg Benecol
Vitamin C 0.5mg Fish sauce
Vitamin B1 0.012mg 0.012mg
Vitamin B2 0.057mg 0mg Fish sauce
Vitamin B3 2.313mg 0mg Fish sauce
Vitamin B5 0.118mg Fish sauce
Vitamin B6 0.396mg 0mg Fish sauce
Folate 51µg Fish sauce
Vitamin B12 0.48µg Fish sauce
Vitamin K 0µg 56.5µg Benecol
Trans Fat 2.214g Fish sauce
Saturated Fat 0.003g 4.77g Fish sauce
Omega-3 - DHA 0.002g 0g Fish sauce
Omega-3 - EPA 0.001g 0g Fish sauce
Monounsaturated Fat 0.002g 18.932g Benecol
Polyunsaturated fat 0.003g 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
Fish sauce 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
22%
Fish sauce
97%
Benecol
Minerals Daily Need Coverage Score
132%
Fish sauce
9%
Benecol

Comparison summary

Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 4.767g)
Which food is richer in vitamins?
Fish sauce
Fish sauce is relatively richer in vitamins
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Benecol
Benecol contains less Sodium (difference - 7181mg)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.