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  6. Margarine vs. Benecol

Margarine vs. Benecol — In-Depth Nutrition Comparison

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The main differences between margarine and benecol

  • Margarine is richer in vitamin K, monounsaturated fat, and polyunsaturated fat, yet benecol is richer in vitamin E and vitamin A.
  • Daily need coverage for vitamin E for benecol is 188% higher.
  • Margarine contains 3 times more saturated fat than benecol. Margarine contains 15.189g of saturated fat, while benecol contains 4.77g.

Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Margarine-like spread, BENECOL Light Spread.

Infographic

Margarine 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 +200%
Contains more PotassiumPotassium +350%
Contains more IronIron +∞%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +33.3%
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~µg

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.
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 0.67% 0% 273% 180% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75%
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 B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +64.6%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +67.3%
Contains more Vitamin EVitamin E +313.6%
Contains more Vitamin B1Vitamin B1 +20%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Margarine Benecol DV% diff.
Vitamin E 9mg 37.22mg 188%
Polyunsaturated fat 24.302g 11.948g 82%
Fats 80.71g 38.71g 65%
Vitamin A 819µg 1370µg 61%
Monounsaturated fat 38.877g 18.932g 50%
Saturated fat 15.189g 4.77g 47%
Vitamin K 93µg 56.5µg 30%
Sodium 2mg 670mg 29%
Calories 717kcal 357kcal 18%
Vitamin B12 0.1µg 4%
Vitamin B2 0.037mg 0mg 3%
Carbs 0.7g 5.71g 2%
Choline 12.4mg 2%
Iron 0.06mg 0mg 1%
Vitamin B6 0.009mg 0mg 1%
Protein 0.16g 0g 0%
Weight per 100 calories 14g 28g N/A
Unsaturated / Saturated Fat ratio 4.2 6.5 N/A
Vitamin C 0.2mg 0%
Net carbs 0.7g 5.71g N/A
Magnesium 3mg 1mg 0%
Calcium 3mg 4mg 0%
Potassium 18mg 4mg 0%
Phosphorus 5mg 4mg 0%
Vitamin B1 0.01mg 0.012mg 0%
Vitamin B3 0.023mg 0mg 0%
Folate 1µg 0%
Trans fat 14.89g 2.214g N/A
Omega-3 - ALA 1.976g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.037g N/A
Omega-6 - Linoleic acid 21.522g 9.557g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +108.5%
Contains more CarbsCarbs +715.7%
Contains more WaterWater +225.2%
~equal in Other ~1.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 more Mono. FatMonounsaturated fat +105.4%
Contains more Poly. FatPolyunsaturated fat +103.4%
Contains less Sat. FatSaturated fat -68.6%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.