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  6. Flaxseed oil vs. Benecol

Flaxseed oil vs. Benecol — In-Depth Nutrition Comparison

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The main differences between Flaxseed oil and Benecol

  • Flaxseed oil is richer in Copper, Manganese, Polyunsaturated fat, and Monounsaturated Fat, yet Benecol is richer in Vitamin E, and Vitamin K.
  • Daily need coverage for Vitamin E from Benecol is 243% higher.
  • Benecol contains less Saturated Fat.

Food types used in this article are Oil, flaxseed, contains added sliced flaxseed and Margarine-like spread, BENECOL Light Spread.

Infographic

Flaxseed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +675%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +575%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +∞%
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 274% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Contains more Vitamin EVitamin E +5142.3%
Contains more Vitamin KVitamin K +1612.1%
~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 Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
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 ProteinProtein +∞%
Contains more FatsFats +155.8%
Contains more CarbsCarbs +1364.1%
Contains more WaterWater +33481.3%
Contains more OtherOther +2542.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 69%
Saturated Fat: Sat. Fat 9.047 g
Monounsaturated Fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
13% 53% 34%
Saturated Fat: Sat. Fat 4.77 g
Monounsaturated Fat: Mono. Fat 18.932 g
Polyunsaturated fat: Poly. Fat 11.948 g
Contains more Poly. FatPolyunsaturated fat +443%
Contains less Sat. FatSaturated Fat -47.3%
~equal in Monounsaturated Fat ~18.932g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flaxseed oil Benecol Opinion
Calories 878kcal 357kcal Flaxseed oil
Protein 0.37g 0g Flaxseed oil
Fats 99.01g 38.71g Flaxseed oil
Net carbs 0.39g 5.71g Benecol
Carbs 0.39g 5.71g Benecol
Magnesium 15mg 1mg Flaxseed oil
Calcium 9mg 4mg Flaxseed oil
Potassium 31mg 4mg Flaxseed oil
Iron 0.34mg 0mg Flaxseed oil
Copper 0.067mg 0mg Flaxseed oil
Zinc 0.31mg 0mg Flaxseed oil
Phosphorus 27mg 4mg Flaxseed oil
Sodium 6mg 670mg Flaxseed oil
Vitamin A 4567IU Benecol
Vitamin A 1370µg Benecol
Vitamin E 0.71mg 37.22mg Benecol
Manganese 0.141mg 0mg Flaxseed oil
Vitamin B1 0.012mg Benecol
Vitamin K 3.3µg 56.5µg Benecol
Trans Fat 0.184g 2.214g Flaxseed oil
Saturated Fat 9.047g 4.77g Benecol
Monounsaturated Fat 20.634g 18.932g Flaxseed oil
Polyunsaturated fat 64.876g 11.948g Flaxseed oil
Omega-3 - ALA 48.93g 1.976g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g 0.037g Benecol
Omega-6 - Linoleic acid 15.679g 9.557g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flaxseed oil Benecol
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
2%
Flaxseed oil
89%
Benecol
Minerals Daily Need Coverage Score
9%
Flaxseed oil
9%
Benecol

Comparison summary

Which food is richer in minerals?
Flaxseed oil
Flaxseed oil is relatively richer in minerals
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 664mg)
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 - 4.277g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Benecol
Benecol is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.