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% |
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
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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 |
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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%
103%
Minerals Daily Need Coverage Score
9%
9%
Comparison summary
Which food is richer in minerals?
Flaxseed oil is relatively richer in minerals
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 664mg)
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Benecol is lower in Saturated fat (difference - 4.277g)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Benecol is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)