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  6. Sesame oil vs. Benecol

Sesame oil vs. Benecol — In-Depth Nutrition Comparison

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A recap on differences between sesame oil and benecol

  • Sesame oil is higher in polyunsaturated fat and monounsaturated fat, yet benecol is higher in vitamin E, vitamin A, and vitamin K.
  • Benecol covers your daily vitamin E needs 239% more than sesame oil.
  • Sesame oil contains 3 times more polyunsaturated fat than benecol. While sesame oil contains 41.7g of polyunsaturated fat, benecol contains only 11.948g.
  • The amount of saturated fat in benecol is lower.

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

Infographic

Sesame 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% 28% 0% 0% 0% 0% 0% 0% 0% 34% 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 EVitamin E +2558.6%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +315.4%
~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

All nutrients comparison - raw data values

Nutrient Sesame oil Benecol DV% diff.
Vitamin E 1.4mg 37.22mg 239%
Polyunsaturated fat 41.7g 11.948g 198%
Vitamin A 0µg 1370µg 152%
Fats 100g 38.71g 94%
Monounsaturated fat 39.7g 18.932g 52%
Saturated fat 14.2g 4.77g 43%
Vitamin K 13.6µg 56.5µg 36%
Sodium 0mg 670mg 29%
Calories 884kcal 357kcal 26%
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 2.214g N/A
Choline 0.2mg 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
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
15% 42% 44%
Saturated fat: Sat. Fat 14.2 g
Monounsaturated fat: Mono. Fat 39.7 g
Polyunsaturated fat: Poly. Fat 41.7 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 +109.7%
Contains more Poly. FatPolyunsaturated fat +249%
Contains less Sat. FatSaturated fat -66.4%

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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. Sesame oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171016/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.