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  6. Vegetable oil vs. Benecol

Vegetable oil vs. Benecol — In-Depth Nutrition Comparison

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Important differences between vegetable oil and benecol

  • Vegetable oil has more fats, polyunsaturated fat, and monounsaturated fat; however, benecol has more vitamin A, vitamin E, and vitamin K.
  • Benecol's daily need coverage for vitamin A is 152% more.
  • Vegetable oil has 3 times more saturated fat than benecol. Vegetable oil has 14.367g of saturated fat, while benecol has 4.77g.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Margarine-like spread, BENECOL Light Spread.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 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 IronIron +∞%
Contains more ZincZinc +∞%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Copper ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~µg

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 0% 0% 0% 296% 0% 0% 0% 0% 0% 0% 53% 0%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +151.8%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +169%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Benecol DV% diff.
Vitamin A 0µg 1370µg 152%
Vitamin E 14.78mg 37.22mg 150%
Polyunsaturated fat 33.033g 11.948g 141%
Omega-3 (ALA) 1.976g 124%
Fats 100g 38.71g 94%
Monounsaturated fat 48.033g 18.932g 73%
Omega-6 (Linoleic acid) 9.557g 56%
Saturated fat 14.367g 4.77g 44%
Vitamin K 21µg 56.5µg 30%
Sodium 0mg 670mg 29%
Calories 884kcal 357kcal 26%
Carbs 0g 5.71g 2%
Iron 0.13mg 0mg 2%
Phosphorus 0mg 4mg 1%
Vitamin B1 0mg 0.012mg 1%
Weight per 100 calories 11g 28g N/A
Unsaturated / Saturated Fat ratio 5.6 6.5 N/A
Net carbs 0g 5.71g N/A
Magnesium 0mg 1mg 0%
Calcium 0mg 4mg 0%
Potassium 0mg 4mg 0%
Zinc 0.02mg 0mg 0%
Trans fat 2.214g N/A
Choline 0.2mg 0%
Omega-6 (Eicosadienoic acid) 0.037g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +158.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
~equal in Protein ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 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 +153.7%
Contains more Poly. FatPolyunsaturated fat +176.5%
Contains less Sat. FatSaturated fat -66.8%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.