Palm oil vs. Benecol — In-Depth Nutrition Comparison
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Important differences between Palm oil and Benecol
- Palm oil has more Monounsaturated Fat, however, Benecol has more Vitamin A RAE, Vitamin E , Vitamin K, and Polyunsaturated fat.
- Palm oil's daily need coverage for Saturated Fat is 223% more.
- Palm oil has 2 times more Monounsaturated Fat than Benecol. Palm oil has 37g of Monounsaturated Fat, while Benecol has 18.932g.
- Benecol is lower in Saturated Fat.
The food varieties used in the comparison are Oil, palm and Margarine-like spread, BENECOL Light Spread.
Infographic
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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.
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Iron
+∞%
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less
Sodium
-100%
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Calcium
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Iron
+∞%
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less
Sodium
-100%
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Calcium
+∞%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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.
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Vitamin A
+∞%
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Vitamin E
+133.5%
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Vitamin B1
+∞%
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Vitamin K
+606.3%
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Vitamin A
+∞%
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Vitamin E
+133.5%
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Vitamin B1
+∞%
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Vitamin K
+606.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+158.3%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+158.3%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+95.4%
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Saturated Fat
-90.3%
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Polyunsaturated fat
+28.5%
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Monounsaturated Fat
+95.4%
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Saturated Fat
-90.3%
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Polyunsaturated fat
+28.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 5.71g |
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| Fats | 100g | 38.71g |
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| Carbs | 0g | 5.71g |
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| Calories | 884kcal | 357kcal |
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| Calcium | 0mg | 4mg |
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| Iron | 0.01mg | 0mg |
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| Magnesium | 0mg | 1mg |
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| Phosphorus | 0mg | 4mg |
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| Potassium | 0mg | 4mg |
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| Sodium | 0mg | 670mg |
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| Vitamin A | 0IU | 4567IU |
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| Vitamin A RAE | 0µg | 1370µg |
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| Vitamin E | 15.94mg | 37.22mg |
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| Vitamin B1 | 0mg | 0.012mg |
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| Vitamin K | 8µg | 56.5µg |
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| Trans Fat | 2.214g |
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| Saturated Fat | 49.3g | 4.77g |
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| Monounsaturated Fat | 37g | 18.932g |
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| Polyunsaturated fat | 9.3g | 11.948g |
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| Omega-6 - Eicosadienoic acid | 0.037g |
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| Omega-6 - Linoleic acid | 9.557g |
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| Omega-3 - ALA | 1.976g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
28%
97%
Minerals Daily Need Coverage Score
0%
9%
Comparison summary
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 670mg)
Which food is lower in Sugar?
Benecol is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Benecol is lower in Saturated Fat (difference - 44.53g)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 0)
Which food is cheaper?
Benecol is cheaper (difference - $2)
Which food is richer in minerals?
Benecol is relatively richer in minerals
Which food is richer in vitamins?
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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.