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 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in butter, unsalted and olive oil:

  • Both olive 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.
  • Olive oil is an excellent source of Vitamin E.
Detailed nutritional comparison of butter, unsalted and olive oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.


Image of Butter, Unsalted src
Image of Olive Oil src

Calories and Carbs

calories

Both olive oil and butter, unsalted are high in calories. Olive oil has 23% more calories than butter, unsalted - olive oil has 884 calories per 100 grams and butter, unsalted has 717 calories.

For macronutrient ratios, butter, unsalted is similar to olive oil for protein, carbs and fat. Butter, unsalted has a macronutrient ratio of 1:0:100 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butter, Unsalted Olive Oil
Protein 1% ~
Carbohydrates ~ ~
Fat 100% 100%
Alcohol ~ ~

carbohydrates

Both butter, unsalted and olive oil are low in carbohydrates - butter, unsalted has 0.06g of total carbs per 100 grams and olive oil does not contain significant amounts.

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. Butter, unsalted has 266% more saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.

cholesterol

Butter, unsalted is high in cholesterol and olive oil has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and olive 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 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 an excellent source of Vitamin E and it has 519% 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.

Vitamin K

Olive oil has 760% more Vitamin K than butter, unsalted - olive oil has 60.2ug 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 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 23 times 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 27 times 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Butter, Unsalted or Olive Oil .

Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Olive Oil (Oil, olive, salad or cooking) .

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FAQ

Does olive oil or butter, unsalted contain more calories in 100 grams?
Both olive oil and butter, unsalted are high in calories. Olive oil has 20% more calories than butter, unsalted - olive oil has 884 calories in 100g and butter, unsalted has 717 calories.