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, monounsaturated fat, and polyunsaturated 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.
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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 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 | +∞% |
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 Vitamin EVitamin E | +5142.3% |
Contains more Vitamin KVitamin K | +1612.1% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
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
Saturated fat:
Sat. Fat
9.047 g
Monounsaturated fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
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