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Peanut oil vs. Benecol — In-Depth Nutrition Comparison

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How are Peanut oil and Benecol different?

  • Peanut oil is higher in Polyunsaturated fat, and Monounsaturated Fat, however, Benecol is richer in Vitamin A RAE, Vitamin E , and Vitamin K.
  • Daily need coverage for Vitamin A RAE from Benecol is 152% higher.
  • Peanut oil contains 4 times more Saturated Fat than Benecol. While Peanut oil contains 16.9g of Saturated Fat, Benecol contains only 4.77g.

Oil, peanut, salad or cooking and Margarine-like spread, BENECOL Light Spread are the varieties used in this article.

Infographic

Peanut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 1.1% 0% 0.27% 0% 0% 0% 0%
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 IronIron +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Copper ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~µg

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.
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% 314% 0% 0% 0% 0% 0% 0% 0% 1.8% 0% 0.05%
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 CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +137.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +7971.4%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 49% 34%
Saturated Fat: Sat. Fat 16.9 g
Monounsaturated Fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 32 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 +144%
Contains more Poly. FatPolyunsaturated fat +167.8%
Contains less Sat. FatSaturated Fat -71.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut oil Benecol Opinion
Calories 884kcal 357kcal Peanut oil
Fats 100g 38.71g Peanut oil
Net carbs 0g 5.71g Benecol
Carbs 0g 5.71g Benecol
Magnesium 0mg 1mg Benecol
Calcium 0mg 4mg Benecol
Potassium 0mg 4mg Benecol
Iron 0.03mg 0mg Peanut oil
Zinc 0.01mg 0mg Peanut oil
Phosphorus 0mg 4mg Benecol
Sodium 0mg 670mg Peanut oil
Vitamin A 0IU 4567IU Benecol
Vitamin A RAE 0µg 1370µg Benecol
Vitamin E 15.69mg 37.22mg Benecol
Vitamin B1 0mg 0.012mg Benecol
Vitamin K 0.7µg 56.5µg Benecol
Trans Fat 2.214g Peanut oil
Choline 0.1mg Peanut oil
Saturated Fat 16.9g 4.77g Benecol
Monounsaturated Fat 46.2g 18.932g Peanut oil
Polyunsaturated fat 32g 11.948g Peanut oil
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
Peanut oil 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
24%
Peanut oil
89%
Benecol
Minerals Daily Need Coverage Score
0%
Peanut oil
9%
Benecol

Comparison summary

Which food contains less Sodium?
Peanut oil
Peanut oil contains less Sodium (difference - 670mg)
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 is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 12.13g)
Which food is lower in glycemic index?
Benecol
Benecol is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Benecol
Benecol is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Peanut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171410/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.