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  6. Wheat germ oil vs. Benecol

Wheat germ oil vs. Benecol — In-Depth Nutrition Comparison

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A recap on differences between Wheat germ oil and Benecol

  • Wheat germ oil is higher in Vitamin E , and Polyunsaturated fat, yet Benecol is higher in Vitamin A RAE, Vitamin K, and Monounsaturated Fat.
  • Wheat germ oil covers your daily Vitamin E needs 748% more than Benecol.
  • Wheat germ oil contains 5 times more Polyunsaturated fat than Benecol. While Wheat germ oil contains 61.7g 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, wheat germ and Margarine-like spread, BENECOL Light Spread.

Infographic

Wheat germ 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.
Wheat germ oil
Wheat germ oil
2
:
5
Benecol
Benecol
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Wheat germ oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Benecol
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 0% 1% 2% 1% 88% 0% 0% 0% 0%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%

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.
Wheat germ oil
Wheat germ oil
6
:
3
Benecol
Benecol
Contains more Vitamin E +301.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +128.7%
Wheat germ oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2989% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%
Benecol
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 275% 745% 0% 0% 3% 0% 0% 0% 0% 0% 0% 142%
Contains more Vitamin E +301.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +128.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat germ oil
Wheat germ oil
1
:
3
Benecol
Benecol
Contains more Fats +158.3%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Wheat germ oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Benecol
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 Fats +158.3%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat germ oil
Wheat germ oil
1
:
2
Benecol
Benecol
Contains more Polyunsaturated fat +416.4%
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +25.4%
Wheat germ oil
20% 16% 65%
Saturated Fat: 18.8 g
Monounsaturated Fat: 15.1 g
Polyunsaturated fat: 61.7 g
Benecol
13% 53% 34%
Saturated Fat: 4.77 g
Monounsaturated Fat: 18.932 g
Polyunsaturated fat: 11.948 g
Contains more Polyunsaturated fat +416.4%
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +25.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat germ oil Benecol
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol 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 Wheat germ oil Benecol Opinion
Net carbs 0g 5.71g Benecol
Fats 100g 38.71g Wheat germ oil
Carbs 0g 5.71g Benecol
Calories 884kcal 357kcal Wheat germ oil
Calcium 0mg 4mg Benecol
Magnesium 0mg 1mg Benecol
Phosphorus 0mg 4mg Benecol
Potassium 0mg 4mg Benecol
Sodium 0mg 670mg Wheat germ oil
Vitamin A 0IU 4567IU Benecol
Vitamin A RAE 0µg 1370µg Benecol
Vitamin E 149.4mg 37.22mg Wheat germ oil
Vitamin B1 0mg 0.012mg Benecol
Vitamin K 24.7µg 56.5µg Benecol
Trans Fat 2.214g Wheat germ oil
Saturated Fat 18.8g 4.77g Benecol
Monounsaturated Fat 15.1g 18.932g Benecol
Polyunsaturated fat 61.7g 11.948g Wheat germ oil
Omega-6 - Eicosadienoic acid 0.037g Benecol
Omega-6 - Linoleic acid 9.557g Benecol
Omega-3 - ALA 1.976g Benecol

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat germ oil Benecol
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
254%
Wheat germ oil
97%
Benecol
Minerals Daily Need Coverage Score
0%
Wheat germ oil
9%
Benecol

Comparison summary

Which food contains less Sodium?
Wheat germ oil
Wheat germ oil contains less Sodium (difference - 670mg)
Which food is lower in Sugar?
Benecol
Benecol is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Benecol
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Benecol
Benecol is lower in Saturated Fat (difference - 14.03g)
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. Wheat germ oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171014/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.