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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 RAE, 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
5
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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% 274% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Benecol Opinion
Calories 115kcal 357kcal Benecol
Protein 0.84g 0g Olive
Fats 10.68g 38.71g Benecol
Vitamin C 0.9mg Olive
Net carbs 3.06g 5.71g Benecol
Carbs 6.26g 5.71g Olive
Magnesium 4mg 1mg Olive
Calcium 88mg 4mg Olive
Potassium 8mg 4mg Olive
Iron 3.3mg 0mg Olive
Fiber 3.2g Olive
Copper 0.251mg 0mg Olive
Zinc 0.22mg 0mg Olive
Phosphorus 3mg 4mg Benecol
Sodium 735mg 670mg Benecol
Vitamin A 403IU 4567IU Benecol
Vitamin A RAE 20µg 1370µg Benecol
Vitamin E 1.65mg 37.22mg Benecol
Manganese 0.02mg 0mg Olive
Selenium 0.9µg Olive
Vitamin B1 0.003mg 0.012mg Benecol
Vitamin B3 0.037mg 0mg Olive
Vitamin B5 0.015mg Olive
Vitamin B6 0.009mg 0mg Olive
Vitamin K 1.4µg 56.5µg Benecol
Trans Fat 0g 2.214g Olive
Choline 10.3mg Olive
Saturated Fat 1.415g 4.77g Olive
Monounsaturated Fat 7.888g 18.932g Benecol
Polyunsaturated fat 0.911g 11.948g Benecol
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Omega-3 - ALA 1.976g Benecol
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Benecol
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Olive
89%
Benecol
Minerals Daily Need Coverage Score
35%
Olive
9%
Benecol

Comparison summary

Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 3.355g)
Which food is richer in vitamins?
Olive
Olive is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Benecol
Benecol contains less Sodium (difference - 65mg)
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 - $3.5)

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.