Butter, Unsalted vs. Olive Oil

Nutrition comparison of Butter, Unsalted and Olive 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 olive 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 Olive Oil source

Calories and Carbs

calories

Both olive oil and butter, unsalted are high in calories - olive oil has 884kcal of calories per 100 grams and butter, unsalted has 717kcal of calories.

sugar

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

Protein

protein

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

Fat

saturated fat

Both olive oil and butter, unsalted are high in saturated fat - olive oil has 13.8g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Olive oil is a excellent source of Vitamin E and it has more Vitamin E than butter, unsalted - olive oil has 14.4mg 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 Olive 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 olive oil - olive oil has 1mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.

iron

Olive oil has more iron than butter, unsalted - olive oil has 0.56mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.

potassium

Olive oil and butter, unsalted contain similar amounts of potassium - olive oil has 1mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both butter, unsalted and olive oil contain significant amounts of alpha linoleic acid (ALA).

Butter, Unsalted Olive Oil
alpha linoleic acid 1.18 G 0.761 G
Total 1.18 G 0.761 G

omega 6s

Comparing omega-6 fatty acids, olive oil has more linoleic acid than butter, unsalted per 100 grams.

Butter, Unsalted Olive Oil
other omega 6 0.138 G 0.414 G
linoleic acid 1.83 G 9.762 G
Total 1.968 G 10.176 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 Olive Oil (Oil, olive, salad or cooking) .

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Butter, Unsalted
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