Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Fish sauce
  5. Compare
  6. Fish sauce vs. Benecol

Fish sauce vs. Benecol — In-Depth Nutrition Comparison

Compare

What are the main differences between fish sauce and benecol?

  • Fish sauce is richer in magnesium, vitamin B6, vitamin B3, and protein, while benecol is higher in vitamin E, vitamin A, fats, and vitamin K.
  • Fish sauce's daily need coverage for sodium is 312% higher.
  • Benecol is lower in sodium.

We used Sauce, fish, ready-to-serve and Margarine-like spread, BENECOL Light Spread types in this comparison.

Infographic

Fish sauce vs Benecol infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 1.2% 0.35% 0% 0% 0% 1.7% 87% 0% 0%
Contains more MagnesiumMagnesium +17400%
Contains more CalciumCalcium +975%
Contains more PotassiumPotassium +7100%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -91.5%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.7% 0% 1.3% 0% 3% 13% 43% 7.1% 91% 60% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 457% 744% 3% 0% 0% 0% 0% 0% 141% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +34150%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.012mg

All nutrients comparison - raw data values

Nutrient Fish sauce Benecol DV% diff.
Sodium 7851mg 670mg 312%
Vitamin E 0mg 37.22mg 248%
Vitamin A 4µg 1370µg 152%
Omega-3 (ALA) 1.976g 124%
Polyunsaturated fat 0.003g 11.948g 80%
Fats 0.01g 38.71g 60%
Omega-6 (Linoleic acid) 9.557g 56%
Vitamin K 0µg 56.5µg 47%
Monounsaturated fat 0.002g 18.932g 47%
Magnesium 175mg 1mg 41%
Vitamin B6 0.396mg 0mg 30%
Saturated fat 0.003g 4.77g 22%
Vitamin B12 0.48µg 20%
Selenium 9.1µg 17%
Calories 35kcal 357kcal 16%
Vitamin B3 2.313mg 0mg 14%
Folate 51µg 13%
Protein 5.06g 0g 10%
Iron 0.78mg 0mg 10%
Manganese 0.233mg 0mg 10%
Potassium 288mg 4mg 8%
Copper 0.05mg 0mg 6%
Calcium 43mg 4mg 4%
Vitamin B2 0.057mg 0mg 4%
Zinc 0.2mg 0mg 2%
Vitamin B5 0.118mg 2%
Choline 13.2mg 2%
Vitamin C 0.5mg 1%
Carbs 3.64g 5.71g 1%
Protein per 100 calories 14g 0g N/A
Calories per 10 g protein 69kcal N/A
Weight per 100 calories 286g 28g N/A
Unsaturated / Saturated Fat ratio 1.7 6.5 N/A
Net carbs 3.64g 5.71g N/A
Sugar 3.64g N/A
Phosphorus 7mg 4mg 0%
Vitamin B1 0.012mg 0.012mg 0%
Trans fat 2.214g N/A
Omega-3 (EPA) 0.001g 0g N/A
Omega-3 (DHA) 0.002g 0g N/A
Omega-6 (Eicosadienoic acid) 0.037g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
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 ProteinProtein +∞%
Contains more WaterWater +32.3%
Contains more FatsFats +387000%
Contains more CarbsCarbs +56.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
13% 53% 34%
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 -99.9%
Contains more Mono. FatMonounsaturated fat +946500%
Contains more Poly. FatPolyunsaturated fat +398166.7%

People also compare

Fish sauce
Fish sauce vs Marinara sauce
Marinara sauce
Fish sauce
Fish sauce vs Béchamel sauce
Béchamel sauce
Fish sauce
Fish sauce vs Hot sauce
Hot sauce
Benecol
Benecol vs Butter
Butter
Benecol
Benecol vs Milk
Milk
Benecol
Benecol vs Cocoa butter
Cocoa butter

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.