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  6. Lard vs. Benecol

Lard vs. Benecol — In-Depth Nutrition Comparison

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How are lard and benecol different?

  • Lard is higher in monounsaturated fat; however, benecol is richer in vitamin E, vitamin A, vitamin K, and polyunsaturated fat.
  • Daily need coverage for vitamin E for benecol is 244% higher.
  • Lard contains 8 times more saturated fat than benecol. While lard contains 39.2g of saturated fat, benecol contains only 4.77g.

Lard and Margarine-like spread, BENECOL Light Spread are the varieties used in this article.

Infographic

Lard 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.
Lard
Lard
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 3% 0% 0% 0% 1.1%
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 ZincZinc +∞%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Iron ~0mg
~equal in Copper ~0mg
~equal in Manganese ~0mg

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.
Lard
Lard
2
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% 12% 38% 0% 0% 0% 0% 0% 0% 0% 0% 27%
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 DVitamin D +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6103.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~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

All nutrients comparison - raw data values

Nutrient Lard Benecol DV% diff.
Vitamin E 0.6mg 37.22mg 244%
Saturated fat 39.2g 4.77g 157%
Vitamin A 0µg 1370µg 152%
Fats 100g 38.71g 94%
Monounsaturated fat 45.1g 18.932g 65%
Vitamin K 0µg 56.5µg 47%
Cholesterol 95mg 32%
Sodium 0mg 670mg 29%
Calories 902kcal 357kcal 27%
Vitamin D 102IU 13%
Vitamin D 2.5µg 13%
Choline 49.7mg 9%
Polyunsaturated fat 11.2g 11.948g 5%
Carbs 0g 5.71g 2%
Phosphorus 0mg 4mg 1%
Zinc 0.11mg 0mg 1%
Vitamin B1 0mg 0.012mg 1%
Net carbs 0g 5.71g N/A
Magnesium 0mg 1mg 0%
Calcium 0mg 4mg 0%
Potassium 0mg 4mg 0%
Selenium 0.2µg 0%
Trans fat 2.214g N/A
Omega-3 - ALA 1.976g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 9.557g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lard
Lard
1
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +158.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Protein ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lard
Lard
1
41% 47% 12%
Saturated fat: Sat. Fat 39.2 g
Monounsaturated fat: Mono. Fat 45.1 g
Polyunsaturated fat: Poly. Fat 11.2 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 Mono. FatMonounsaturated fat +138.2%
Contains less Sat. FatSaturated fat -87.8%
~equal in Polyunsaturated fat ~11.948g

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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. Lard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171401/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.