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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 for 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% 457% 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

All nutrients comparison - raw data values

Nutrient Flaxseed oil Benecol DV% diff.
Polyunsaturated fat 64.876g 11.948g 353%
Vitamin E 0.71mg 37.22mg 243%
Vitamin A 1370µg 152%
Fats 99.01g 38.71g 93%
Vitamin K 3.3µg 56.5µg 44%
Sodium 6mg 670mg 29%
Calories 878kcal 357kcal 26%
Saturated fat 9.047g 4.77g 19%
Copper 0.067mg 0mg 7%
Manganese 0.141mg 0mg 6%
Iron 0.34mg 0mg 4%
Monounsaturated fat 20.634g 18.932g 4%
Zinc 0.31mg 0mg 3%
Phosphorus 27mg 4mg 3%
Magnesium 15mg 1mg 3%
Carbs 0.39g 5.71g 2%
Potassium 31mg 4mg 1%
Vitamin B1 0.012mg 1%
Protein 0.37g 0g 1%
Calcium 9mg 4mg 1%
Net carbs 0.39g 5.71g N/A
Trans fat 0.184g 2.214g N/A
Omega-3 - ALA 48.93g 1.976g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g 0.037g N/A
Omega-6 - Linoleic acid 15.679g 9.557g N/A

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

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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.