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 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and coconut oil:
- Both coconut oil and butter, unsalted are high in calories and saturated fat.
- Butter, unsalted has more riboflavin, pantothenic acid, folate and Vitamin B12.
- Butter, unsalted is an excellent source of Vitamin A.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and butter, unsalted are high in calories. Coconut oil has 24% more calories than butter, unsalted - coconut oil has 892 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is similar to coconut oil for protein, carbs and fat. Butter, unsalted has a macronutrient ratio of 0:0:100 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Coconut Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both butter, unsalted and coconut oil are low in carbohydrates - butter, unsalted has 0.06g of total carbs per 100 grams and coconut oil does not contain significant amounts.
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 63% more saturated fat than butter, unsalted - coconut oil has 82.5g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
trans fat
Both coconut oil and butter, unsalted are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and butter, unsalted does not contain significant amounts.
cholesterol
Butter, unsalted is high in cholesterol and coconut oil has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Butter, unsalted is an 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 20 times 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.
Vitamin K
Coconut oil and butter, unsalted contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
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 23 times 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) .
Butter, Unsalted g
()
|
Daily Values (%) |
Coconut Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut oil or butter, unsalted contain more calories in 100 grams?Both coconut oil and butter, unsalted are high in calories. Coconut oil has 20% more calories than butter, unsalted - coconut oil has 892 calories in 100g and butter, unsalted has 717 calories.