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  6. Margarine vs. Benecol

Margarine vs. Benecol — In-Depth Nutrition Comparison

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The main differences between Margarine and Benecol

  • Margarine is richer in Vitamin K, Monounsaturated Fat, and Polyunsaturated fat, yet Benecol is richer in Vitamin E , and Vitamin A RAE.
  • Daily need coverage for Vitamin E from Benecol is 188% higher.
  • Margarine contains 3 times more Saturated Fat than Benecol. Margarine contains 15.189g of Saturated Fat, while Benecol contains 4.77g.

Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Margarine-like spread, BENECOL Light Spread.

Infographic

Margarine 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.
Margarine
Margarine
6
:
2
Benecol
Benecol
Contains more Iron +∞%
Contains more Magnesium +200%
Contains more Phosphorus +25%
Contains more Potassium +350%
Contains less Sodium -99.7%
Contains more Calcium +33.3%
Margarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Contains more Iron +∞%
Contains more Magnesium +200%
Contains more Phosphorus +25%
Contains more Potassium +350%
Contains less Sodium -99.7%
Contains more Calcium +33.3%

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.
Margarine
Margarine
8
:
3
Benecol
Benecol
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +64.6%
Contains more Vitamin A +27.7%
Contains more Vitamin E +313.6%
Contains more Vitamin B1 +20%
Margarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Benecol
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 B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin K +64.6%
Contains more Vitamin A +27.7%
Contains more Vitamin E +313.6%
Contains more Vitamin B1 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Margarine
Margarine
3
:
2
Benecol
Benecol
Contains more Protein +∞%
Contains more Fats +108.5%
Contains more Carbs +715.7%
Contains more Water +225.2%
Equal in Other - 1.85
Margarine
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Benecol
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 +108.5%
Contains more Carbs +715.7%
Contains more Water +225.2%
Equal in Other - 1.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Margarine
Margarine
2
:
1
Benecol
Benecol
Contains more Monounsaturated Fat +105.4%
Contains more Polyunsaturated fat +103.4%
Contains less Saturated Fat -68.6%
Margarine
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Contains more Monounsaturated Fat +105.4%
Contains more Polyunsaturated fat +103.4%
Contains less Saturated Fat -68.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Margarine Benecol Opinion
Net carbs 0.7g 5.71g Benecol
Protein 0.16g 0g Margarine
Fats 80.71g 38.71g Margarine
Carbs 0.7g 5.71g Benecol
Calories 717kcal 357kcal Margarine
Calcium 3mg 4mg Benecol
Iron 0.06mg 0mg Margarine
Magnesium 3mg 1mg Margarine
Phosphorus 5mg 4mg Margarine
Potassium 18mg 4mg Margarine
Sodium 2mg 670mg Margarine
Vitamin A 3577IU 4567IU Benecol
Vitamin A RAE 819µg 1370µg Benecol
Vitamin E 9mg 37.22mg Benecol
Vitamin C 0.2mg Margarine
Vitamin B1 0.01mg 0.012mg Benecol
Vitamin B2 0.037mg 0mg Margarine
Vitamin B3 0.023mg 0mg Margarine
Vitamin B6 0.009mg 0mg Margarine
Folate 1µg Margarine
Vitamin B12 0.1µg Margarine
Vitamin K 93µg 56.5µg Margarine
Trans Fat 14.89g 2.214g Benecol
Saturated Fat 15.189g 4.77g Benecol
Omega-3 - DPA 0.006g 0g Margarine
Monounsaturated Fat 38.877g 18.932g Margarine
Polyunsaturated fat 24.302g 11.948g Margarine
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 21.522g 9.557g Margarine
Omega-3 - ALA 1.976g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine Benecol
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
55%
Margarine
97%
Benecol
Minerals Daily Need Coverage Score
1%
Margarine
9%
Benecol

Comparison summary

Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 668mg)
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 10.419g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is cheaper?
Benecol
Benecol is cheaper (difference - $0.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.