Benecol vs. Walnut oil — In-Depth Nutrition Comparison

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A recap on the differences between benecol and walnut oil

Benecol is higher in vitamin E, vitamin A, and vitamin K, yet walnut oil is higher in fats, monounsaturated fat, and polyunsaturated fat.
Benecol covers your daily vitamin E needs 245% more than walnut oil.
The amount of sodium in walnut oil is lower.

Food varieties used in this article are Margarine-like spread, BENECOL Light Spread and Oil, walnut.

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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.

Benecol

Walnut oil

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more PhosphorusPhosphorus	+∞%

Contains less SodiumSodium

-100%

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

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.

Benecol

Walnut oil

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+9205%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin KVitamin K	+276.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	11.948g	63.3g	342%
Vitamin E	37.22mg	0.4mg	245%
Vitamin A	1370µg	0µg	152%
Omega-3 (ALA)	1.976g		124%
Fats	38.71g	100g	94%
Omega-6 (Linoleic acid)	9.557g		56%
Vitamin K	56.5µg	15µg	35%
Sodium	670mg	0mg	29%
Calories	357kcal	884kcal	26%
Saturated fat	4.77g	9.1g	20%
Monounsaturated fat	18.932g	22.8g	10%
Carbs	5.71g	0g	2%
Phosphorus	4mg	0mg	1%
Vitamin B1	0.012mg	0mg	1%
Weight per 100 calories	28g	11g	N/A
Unsaturated / Saturated Fat ratio	6.5	9.5	N/A
Net carbs	5.71g	0g	N/A
Magnesium	1mg	0mg	0%
Calcium	4mg	0mg	0%
Potassium	4mg	0mg	0%
Trans fat	2.214g		N/A
Choline		0.4mg	0%
Omega-6 (Eicosadienoic acid)	0.037g		N/A