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Safflower oil vs. Benecol — In-Depth Nutrition Comparison

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How are safflower oil and benecol different?

  • Safflower oil is richer in monounsaturated fat and polyunsaturated fat, while benecol is higher in vitamin A, vitamin K, and vitamin E.
  • Benecol covers your daily need for vitamin A, 152% more than safflower oil.
  • Safflower oil contains 4 times more monounsaturated fat than benecol. Safflower oil contains 75.221g of monounsaturated fat, while benecol contains 18.932g.
  • Benecol is lower in saturated fat.

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Margarine-like spread, BENECOL Light Spread types were used in this article.

Infographic

Safflower 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% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Iron ~0mg
~equal in Copper ~0mg
~equal in Zinc ~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% 682% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.11%
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% 457% 744% 0% 3% 0% 0% 0% 0% 0% 141% 0% 0%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +695.8%
~equal in Vitamin C ~mg
~equal in Vitamin E ~37.22mg
~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
8% 79% 13%
Saturated fat: Sat. Fat 7.541 g
Monounsaturated fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 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 +297.3%
Contains less Sat. FatSaturated fat -36.7%
~equal in Polyunsaturated fat ~11.948g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower 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 Safflower oil Benecol DV% diff.
Vitamin A 0µg 1370µg 152%
Monounsaturated fat 75.221g 18.932g 141%
Fats 100g 38.71g 94%
Vitamin K 7.1µg 56.5µg 41%
Sodium 0mg 670mg 29%
Calories 884kcal 357kcal 26%
Vitamin E 34.1mg 37.22mg 21%
Saturated fat 7.541g 4.77g 13%
Polyunsaturated fat 12.82g 11.948g 6%
Carbs 0g 5.71g 2%
Phosphorus 0mg 4mg 1%
Vitamin B1 0mg 0.012mg 1%
Net carbs 0g 5.71g N/A
Magnesium 0mg 1mg 0%
Calcium 0mg 4mg 0%
Potassium 0mg 4mg 0%
Trans fat 0.096g 2.214g N/A
Choline 0.2mg 0%
Omega-3 - ALA 0.096g 1.976g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 12.724g 9.557g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower 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
54%
Safflower oil
103%
Benecol
Minerals Daily Need Coverage Score
0%
Safflower oil
9%
Benecol

Comparison summary

Which food contains less Sodium?
Safflower oil
Safflower 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 - 2.771g)
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. Safflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/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.