Benecol vs. Peanut butter — In-Depth Nutrition Comparison
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A recap on the differences between benecol and peanut butter
- Benecol is higher in vitamin E, vitamin A, and vitamin K, yet peanut butter is higher in vitamin B3, manganese, protein, phosphorus, copper, magnesium, and vitamin B6.
- Benecol covers your daily vitamin E needs 187% more than peanut butter.
Food varieties used in this article are Margarine-like spread, BENECOL Light Spread and Peanut butter, smooth style, without salt.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +16700% |
| Contains more CalciumCalcium | +1125% |
| Contains more PotassiumPotassium | +13850% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +8275% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +309% |
| Contains more Vitamin KVitamin K | +18733.3% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 37.22mg | 9.1mg | 187% |
| Vitamin A | 1370µg | 0µg | 152% |
| Omega-3 (ALA) | 1.976g | 0.027g | 122% |
| Vitamin B3 | 0mg | 13.112mg | 82% |
| Manganese | 0mg | 1.665mg | 72% |
| Copper | 0mg | 0.422mg | 47% |
| Phosphorus | 4mg | 335mg | 47% |
| Vitamin K | 56.5µg | 0.3µg | 47% |
| Protein | 0g | 22.21g | 44% |
| Magnesium | 1mg | 168mg | 40% |
| Vitamin B6 | 0mg | 0.441mg | 34% |
| Sodium | 670mg | 17mg | 28% |
| Saturated fat | 4.77g | 10.325g | 25% |
| Zinc | 0mg | 2.51mg | 23% |
| Vitamin B5 | 1.137mg | 23% | |
| Iron | 0mg | 1.74mg | 22% |
| Folate | 87µg | 22% | |
| Fiber | 5g | 20% | |
| Fats | 38.71g | 51.36g | 19% |
| Monounsaturated fat | 18.932g | 25.941g | 18% |
| Potassium | 4mg | 558mg | 16% |
| Omega-6 (Linoleic acid) | 9.557g | 12.215g | 16% |
| Vitamin B2 | 0mg | 0.192mg | 15% |
| Calories | 357kcal | 598kcal | 12% |
| Vitamin B1 | 0.012mg | 0.15mg | 12% |
| Choline | 63mg | 11% | |
| Selenium | 4.1µg | 7% | |
| Carbs | 5.71g | 22.31g | 6% |
| Calcium | 4mg | 49mg | 5% |
| Polyunsaturated fat | 11.948g | 12.535g | 4% |
| Starch | 3.56g | 1% | |
| Protein per 100 calories | 0g | 3.7g | N/A |
| Calories per 10 g protein | 269kcal | N/A | |
| Weight per 100 calories | 28g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 6.5 | 3.7 | N/A |
| Net carbs | 5.71g | 17.31g | N/A |
| Sugar | 10.49g | N/A | |
| Trans fat | 2.214g | 0.075g | N/A |
| Tryptophan | 0.231mg | 0% | |
| Threonine | 0.525mg | 0% | |
| Isoleucine | 0.616mg | 0% | |
| Leucine | 1.546mg | 0% | |
| Lysine | 0.681mg | 0% | |
| Methionine | 0.265mg | 0% | |
| Phenylalanine | 1.202mg | 0% | |
| Valine | 0.782mg | 0% | |
| Histidine | 0.557mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.037g | 0.008g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
38.71 g
Carbs:
5.71 g
Water:
53.73 g
Other:
1.85 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +4268.3% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +32.7% |
| Contains more CarbsCarbs | +290.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.77 g
Monounsaturated fat:
Mono. Fat
18.932 g
Polyunsaturated fat:
Poly. Fat
11.948 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -53.8% |
| Contains more Mono. FatMonounsaturated fat | +37% |
~equal in
Polyunsaturated fat
~12.535g
