Butter, Unsalted vs. Coconut Oil

Nutrition comparison of Butter, Unsalted and Coconut Oil


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of butter, unsalted versus coconut oil (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Butter, Unsalted source
Image of Coconut Oil source

Calories and Carbs

calories

Both coconut oil and butter, unsalted are high in calories - coconut oil has 892kcal of calories per 100 grams and butter, unsalted has 717kcal of calories.

sugar

Butter, unsalted and coconut oil contain similar amounts of sugar - butter, unsalted has 0.06g of sugar per 100 grams and coconut oil does not contain significant amounts.

Protein

protein

Butter, unsalted has more protein than coconut oil - butter, unsalted has 0.85g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Both coconut oil and butter, unsalted are high in saturated fat - coconut oil has 82.5g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.

trans fat

Coconut oil and butter, unsalted contain similar amounts of trans fat - coconut oil has 0.03g of trans fat per 100 grams and butter, unsalted does not contain significant amounts.

Vitamins

Vitamin A

Butter, unsalted is a excellent source of Vitamin A and it has more Vitamin A than coconut oil - butter, unsalted has 684ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.

Vitamin E

Butter, unsalted has more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.

The B Vitamins

Butter, unsalted has more riboflavin, pantothenic acid, folate and vitamin b12.

Butter, Unsalted Coconut Oil
Thiamin 0.005 MG ~
Riboflavin 0.034 MG ~
Niacin 0.042 MG ~
Pantothenic acid 0.11 MG ~
Vitamin B6 0.003 MG ~
Folate 3 UG ~
Vitamin B12 0.17 UG ~

Minerals

calcium

Butter, unsalted has more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.

iron

Coconut oil and butter, unsalted contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.

potassium

Butter, unsalted has more potassium than coconut oil - butter, unsalted has 24mg of potassium per 100 grams and coconut oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than coconut oil per 100 grams.

Butter, Unsalted Coconut Oil
alpha linoleic acid 1.18 G 0.019 G
Total 1.18 G 0.019 G

omega 6s

Comparing omega-6 fatty acids, both butter, unsalted and coconut oil contain significant amounts of linoleic acid.

Butter, Unsalted Coconut Oil
other omega 6 0.138 G 0.076 G
linoleic acid 1.83 G 1.683 G
Total 1.968 G 1.759 G

Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Coconut Oil (Oil, coconut) .

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Butter, Unsalted
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Coconut Oil
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