Vegetable oil vs. Benecol — In-Depth Nutrition Comparison
Compare
Important differences between vegetable oil and benecol
- Vegetable oil has more monounsaturated fat and polyunsaturated fat; however, benecol has more vitamin E, vitamin A, and vitamin K.
- Benecol's daily need coverage for vitamin E is 150% more.
- Vegetable oil has 3 times more saturated fat than benecol. Vegetable oil has 14.367g of saturated fat, while benecol has 4.77g.
The food varieties used in the comparison are Oil, corn, peanut, and olive and Margarine-like spread, BENECOL Light Spread.
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.
Contains more IronIron | +∞% |
Contains more ZincZinc | +∞% |
Contains less SodiumSodium | -100% |
Contains more MagnesiumMagnesium | +∞% |
Contains more CalciumCalcium | +∞% |
Contains more PotassiumPotassium | +∞% |
Contains more PhosphorusPhosphorus | +∞% |
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.
Contains more CholineCholine | +∞% |
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin EVitamin E | +151.8% |
Contains more Vitamin B1Vitamin B1 | +∞% |
Contains more Vitamin KVitamin K | +169% |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
DV% diff. |
Vitamin A | 0µg | 1370µg | 152% |
Vitamin E | 14.78mg | 37.22mg | 150% |
Polyunsaturated fat | 33.033g | 11.948g | 141% |
Fats | 100g | 38.71g | 94% |
Monounsaturated fat | 48.033g | 18.932g | 73% |
Saturated fat | 14.367g | 4.77g | 44% |
Vitamin K | 21µg | 56.5µg | 30% |
Sodium | 0mg | 670mg | 29% |
Calories | 884kcal | 357kcal | 26% |
Iron | 0.13mg | 0mg | 2% |
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% |
Zinc | 0.02mg | 0mg | 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
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
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
Saturated fat:
Sat. Fat
14.367 g
Monounsaturated fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
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 | +153.7% |
Contains more Poly. FatPolyunsaturated fat | +176.5% |
Contains less Sat. FatSaturated fat | -66.8% |