Wasabi vs. Benecol — In-Depth Nutrition Comparison
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What are the differences between wasabi and benecol?
- Wasabi is higher in vitamin B6, copper, manganese, potassium, magnesium, zinc, iron, and calcium, yet benecol is higher in vitamin A.
- Benecol's daily need coverage for vitamin A is 91% more.
- The amount of sodium in wasabi is lower.
We used Wasabi, root, raw and Margarine-like spread, BENECOL Light Spread types in this article.
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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 MagnesiumMagnesium | +6800% |
| Contains more CalciumCalcium | +3100% |
| Contains more PotassiumPotassium | +14100% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +1900% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +∞% |
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 Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +991.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +68400% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +312.3% |
| Contains more WaterWater | +28.6% |
| Contains more FatsFats | +6044.4% |
~equal in
Other
~1.85g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 37.22mg | 248% | |
| Vitamin A | 2µg | 1370µg | 152% |
| Polyunsaturated fat | 11.948g | 80% | |
| Fats | 0.63g | 38.71g | 59% |
| Vitamin C | 41.9mg | 47% | |
| Monounsaturated fat | 18.932g | 47% | |
| Vitamin K | 56.5µg | 47% | |
| Fiber | 7.8g | 31% | |
| Sodium | 17mg | 670mg | 28% |
| Saturated fat | 4.77g | 22% | |
| Vitamin B6 | 0.274mg | 0mg | 21% |
| Copper | 0.155mg | 0mg | 17% |
| Manganese | 0.391mg | 0mg | 17% |
| Potassium | 568mg | 4mg | 17% |
| Magnesium | 69mg | 1mg | 16% |
| Zinc | 1.62mg | 0mg | 15% |
| Iron | 1.03mg | 0mg | 13% |
| Calories | 109kcal | 357kcal | 12% |
| Calcium | 128mg | 4mg | 12% |
| Phosphorus | 80mg | 4mg | 11% |
| Vitamin B1 | 0.131mg | 0.012mg | 10% |
| Protein | 4.8g | 0g | 10% |
| Vitamin B2 | 0.114mg | 0mg | 9% |
| Carbs | 23.54g | 5.71g | 6% |
| Vitamin B3 | 0.743mg | 0mg | 5% |
| Folate | 18µg | 5% | |
| Vitamin B5 | 0.203mg | 4% | |
| Net carbs | 15.74g | 5.71g | N/A |
| Trans fat | 0g | 2.214g | N/A |
| Omega-3 - ALA | 1.976g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.037g | N/A | |
| Omega-6 - Linoleic acid | 9.557g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
103%
Minerals Daily Need Coverage Score
36%
9%
Comparison summary
Which food contains less Sodium?
Wasabi contains less Sodium (difference - 653mg)
Which food is lower in Saturated fat?
Wasabi is lower in Saturated fat (difference - 4.77g)
Which food is richer in minerals?
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi is relatively richer in vitamins
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 41)
Which food is cheaper?
Benecol is cheaper (difference - $1.6)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)