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  6. Olive vs. Benecol

Olive vs. Benecol — In-Depth Nutrition Comparison

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Significant differences between olive and benecol

  • Olive has more iron, copper, and calcium; however, benecol is richer in vitamin E, vitamin A, vitamin K, monounsaturated fat, and polyunsaturated fat.
  • Benecol covers your daily vitamin E needs 237% more than olive.
  • Olive contains less saturated fat.

Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Margarine-like spread, BENECOL Light Spread.

Infographic

Olive 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.
Olive
Olive
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 MagnesiumMagnesium +300%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +100%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +33.3%
~equal in Sodium ~670mg

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.
Olive
Olive
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 457% 744% 3% 0% 0% 0% 0% 0% 141% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin AVitamin A +6750%
Contains more Vitamin EVitamin E +2155.8%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin KVitamin K +3935.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Olive Benecol DV% diff.
Vitamin E 1.65mg 37.22mg 237%
Vitamin A 20µg 1370µg 150%
Polyunsaturated fat 0.911g 11.948g 74%
Vitamin K 1.4µg 56.5µg 46%
Fats 10.68g 38.71g 43%
Iron 3.3mg 0mg 41%
Copper 0.251mg 0mg 28%
Monounsaturated fat 7.888g 18.932g 28%
Saturated fat 1.415g 4.77g 15%
Fiber 3.2g 13%
Calories 115kcal 357kcal 12%
Calcium 88mg 4mg 8%
Sodium 735mg 670mg 3%
Protein 0.84g 0g 2%
Zinc 0.22mg 0mg 2%
Selenium 0.9µg 2%
Choline 10.3mg 2%
Vitamin C 0.9mg 1%
Magnesium 4mg 1mg 1%
Manganese 0.02mg 0mg 1%
Vitamin B1 0.003mg 0.012mg 1%
Vitamin B6 0.009mg 0mg 1%
Weight per 100 calories 87g 28g N/A
Unsaturated / Saturated Fat ratio 6.2 6.5 N/A
Net carbs 3.06g 5.71g N/A
Carbs 6.26g 5.71g 0%
Potassium 8mg 4mg 0%
Phosphorus 3mg 4mg 0%
Vitamin B3 0.037mg 0mg 0%
Vitamin B5 0.015mg 0%
Trans fat 0g 2.214g N/A
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%
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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 ProteinProtein +∞%
Contains more WaterWater +48.9%
Contains more OtherOther +20.5%
Contains more FatsFats +262.5%
~equal in Carbs ~5.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 less Sat. FatSaturated fat -70.3%
Contains more Mono. FatMonounsaturated fat +140%
Contains more Poly. FatPolyunsaturated fat +1211.5%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.