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Walnut oil vs. Benecol — In-Depth Nutrition Comparison

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A recap on differences between Walnut oil and Benecol

  • Walnut oil is higher in Monounsaturated Fat, and Polyunsaturated fat, yet Benecol is higher in Vitamin E , Vitamin A RAE, and Vitamin K.
  • Benecol covers your daily Vitamin E needs 245% more than Walnut oil.
  • Walnut oil contains 5 times more Polyunsaturated fat than Benecol. While Walnut oil contains 63.3g 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, walnut and Margarine-like spread, BENECOL Light Spread.

Infographic

Walnut 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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 +9205%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +276.7%
~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
10% 24% 66%
Saturated Fat: Sat. Fat 9.1 g
Monounsaturated Fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 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 +20.4%
Contains more Poly. FatPolyunsaturated fat +429.8%
Contains less Sat. FatSaturated Fat -47.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut 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 Walnut oil Benecol Opinion
Calories 884kcal 357kcal Walnut oil
Fats 100g 38.71g Walnut oil
Net carbs 0g 5.71g Benecol
Carbs 0g 5.71g Benecol
Magnesium 0mg 1mg Benecol
Calcium 0mg 4mg Benecol
Potassium 0mg 4mg Benecol
Phosphorus 0mg 4mg Benecol
Sodium 0mg 670mg Walnut oil
Vitamin A 0IU 4567IU Benecol
Vitamin A RAE 0µg 1370µg Benecol
Vitamin E 0.4mg 37.22mg Benecol
Vitamin B1 0mg 0.012mg Benecol
Vitamin K 15µg 56.5µg Benecol
Trans Fat 2.214g Walnut oil
Choline 0.4mg Walnut oil
Saturated Fat 9.1g 4.77g Benecol
Monounsaturated Fat 22.8g 18.932g Walnut oil
Polyunsaturated fat 63.3g 11.948g Walnut 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
Walnut 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
4%
Walnut oil
89%
Benecol
Minerals Daily Need Coverage Score
0%
Walnut oil
9%
Benecol

Comparison summary

Which food contains less Sodium?
Walnut oil
Walnut 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 - 4.33g)
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.