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Green Goddess Dressing vs. Benecol — In-Depth Nutrition Comparison

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The main differences between Green Goddess Dressing and Benecol

  • Green Goddess Dressing is richer in Vitamin K, yet Benecol is richer in Vitamin E , Vitamin A RAE, and Monounsaturated Fat.
  • Daily need coverage for Vitamin E from Benecol is 217% higher.
  • Green Goddess Dressing contains 15 times more Potassium than Benecol. Green Goddess Dressing contains 58mg of Potassium, while Benecol contains 4mg.
  • Benecol contains less Sodium.

Food types used in this article are Salad dressing, green goddess, regular and Margarine-like spread, BENECOL Light Spread.

Infographic

Green Goddess Dressing 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.
Contains more Calcium +750%
Contains more Iron +∞%
Contains more Magnesium +600%
Contains more Phosphorus +675%
Contains more Potassium +1350%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -22.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 5% 14% 6% 114% 7% 4% 0% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Contains more Calcium +750%
Contains more Iron +∞%
Contains more Magnesium +600%
Contains more Phosphorus +675%
Contains more Potassium +1350%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -22.7%

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 B1 +66.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +71.2%
Contains more Vitamin A +11039%
Contains more Vitamin E +709.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 92% 0% 1% 5% 12% 3% 0% 3% 3% 33% 242%
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 B1 +66.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +71.2%
Contains more Vitamin A +11039%
Contains more Vitamin E +709.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +11.9%
Contains more Carbs +28.9%
Contains more Other +28.6%
Contains more Water +19.3%
2% 43% 7% 45% 2%
Protein: 1.9 g
Fats: 43.33 g
Carbs: 7.36 g
Water: 45.03 g
Other: 2.38 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 Protein +∞%
Contains more Fats +11.9%
Contains more Carbs +28.9%
Contains more Other +28.6%
Contains more Water +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +93.9%
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +100.9%
16% 24% 60%
Saturated Fat: 5.978 g
Monounsaturated Fat: 9.423 g
Polyunsaturated fat: 23.165 g
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Contains more Polyunsaturated fat +93.9%
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +100.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green Goddess Dressing Benecol Opinion
Net carbs 7.26g 5.71g Green Goddess Dressing
Protein 1.9g 0g Green Goddess Dressing
Fats 43.33g 38.71g Green Goddess Dressing
Carbs 7.36g 5.71g Green Goddess Dressing
Calories 427kcal 357kcal Green Goddess Dressing
Sugar 6.67g Benecol
Fiber 0.1g Green Goddess Dressing
Calcium 34mg 4mg Green Goddess Dressing
Iron 0.35mg 0mg Green Goddess Dressing
Magnesium 7mg 1mg Green Goddess Dressing
Phosphorus 31mg 4mg Green Goddess Dressing
Potassium 58mg 4mg Green Goddess Dressing
Sodium 867mg 670mg Benecol
Zinc 0.25mg 0mg Green Goddess Dressing
Copper 0.01mg 0mg Green Goddess Dressing
Selenium 1.6µg Green Goddess Dressing
Vitamin A 41IU 4567IU Benecol
Vitamin A RAE 10µg 1370µg Benecol
Vitamin E 4.6mg 37.22mg Benecol
Vitamin C 0.2mg Green Goddess Dressing
Vitamin B1 0.02mg 0.012mg Green Goddess Dressing
Vitamin B2 0.05mg 0mg Green Goddess Dressing
Vitamin B3 0.14mg 0mg Green Goddess Dressing
Vitamin B6 0.01mg 0mg Green Goddess Dressing
Folate 4µg Green Goddess Dressing
Vitamin B12 0.26µg Green Goddess Dressing
Vitamin K 96.7µg 56.5µg Green Goddess Dressing
Cholesterol 40mg Benecol
Trans Fat 2.214g Green Goddess Dressing
Saturated Fat 5.978g 4.77g Benecol
Monounsaturated Fat 9.423g 18.932g Benecol
Polyunsaturated fat 23.165g 11.948g Green Goddess Dressing
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
Green Goddess Dressing Benecol
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
33%
Green Goddess Dressing
97%
Benecol
Minerals Daily Need Coverage Score
18%
Green Goddess Dressing
9%
Benecol

Comparison summary

Which food is richer in minerals?
Green Goddess Dressing
Green Goddess Dressing is relatively richer in minerals
Which food is richer in vitamins?
Green Goddess Dressing
Green Goddess Dressing is relatively richer in vitamins
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 6.67g)
Which food contains less Sodium?
Benecol
Benecol contains less Sodium (difference - 197mg)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 1.208g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Green Goddess Dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169057/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.