Coconut oil vs. Benecol — In-Depth Nutrition Comparison
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The main differences between coconut oil and benecol
- Coconut oil is richer in fats, yet benecol is richer in vitamin E, vitamin A, vitamin K, omega-6 (Linoleic acid), monounsaturated fat, and omega-3 (ALA).
- Daily need coverage for saturated fat for coconut oil is 389% higher.
- Coconut oil contains 3 times more fats than benecol. Coconut oil contains 99.06g of fats, while benecol contains 38.71g.
- Benecol contains less saturated fat.
Food types used in this article are Oil, coconut and Margarine-like spread, BENECOL Light Spread.
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 IronIron | +∞% |
| Contains more ZincZinc | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
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 | +33736.4% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin KVitamin K | +9316.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 82.475g | 4.77g | 353% |
| Vitamin E | 0.11mg | 37.22mg | 247% |
| Vitamin A | 0µg | 1370µg | 152% |
| Omega-3 (ALA) | 0.019g | 1.976g | 122% |
| Fats | 99.06g | 38.71g | 93% |
| Polyunsaturated fat | 1.702g | 11.948g | 68% |
| Vitamin K | 0.6µg | 56.5µg | 47% |
| Omega-6 (Linoleic acid) | 1.676g | 9.557g | 46% |
| Monounsaturated fat | 6.332g | 18.932g | 32% |
| Sodium | 0mg | 670mg | 29% |
| Calories | 892kcal | 357kcal | 27% |
| Carbs | 0g | 5.71g | 2% |
| Iron | 0.05mg | 0mg | 1% |
| Phosphorus | 0mg | 4mg | 1% |
| Vitamin B1 | 0mg | 0.012mg | 1% |
| Weight per 100 calories | 11g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 0.1 | 6.5 | N/A |
| Net carbs | 0g | 5.71g | N/A |
| Magnesium | 0mg | 1mg | 0% |
| Calcium | 1mg | 4mg | 0% |
| Potassium | 0mg | 4mg | 0% |
| Zinc | 0.02mg | 0mg | 0% |
| Trans fat | 0.028g | 2.214g | N/A |
| Choline | 0.3mg | 0% | |
| Omega-6 (Eicosadienoic acid) | 0g | 0.037g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
0 g
Fats:
38.71 g
Carbs:
5.71 g
Water:
53.73 g
Other:
1.85 g
| Contains more FatsFats | +155.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +179000% |
~equal in
Protein
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
82.475 g
Monounsaturated fat:
Mono. Fat
6.332 g
Polyunsaturated fat:
Poly. Fat
1.702 g
Saturated fat:
Sat. Fat
4.77 g
Monounsaturated fat:
Mono. Fat
18.932 g
Polyunsaturated fat:
Poly. Fat
11.948 g
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +199% |
| Contains more Poly. FatPolyunsaturated fat | +602% |
