Oil vs Butter
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oil, peanut is higher in more vitamins & minerals
Calories (kcal)
Oil —
Butter 499
Protein (g)
Oil —
Butter 3.30
Carbs (g)
Oil —
Butter 0
Fat (g)
Oil —
Butter 55.1
Fiber (g)
Oil —
Butter 0
Quick answers
Which is more nutrient-dense?
Oil, peanut scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Oil | Butter | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 499 kcal | |
| Macronutrients | |||
| Water | — | 43.2 g | |
| Protein | — | 3.30 g | |
| Total lipid (fat) | — | 55.1 g | |
| Carbohydrate, by difference | — | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.2 g | 34.3 g | -53% |
| Fatty acids, total monounsaturated | 57.1 g | 15.9 g | +259% |
| Fatty acids, total trans | 0.172 g | — | |
| Cholesterol | — | 106 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.010 mg | |
| Riboflavin (Vitamin B2) | — | 0.070 mg | |
| Niacin (Vitamin B3) | — | 0.020 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.010 mg | |
| Biotin (Vitamin B7) | — | 1.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 12.9 mg | |
| Vitamin B-12 — Cobalamin | — | 0.130 ug | |
| Vitamin A, RAE | — | 465 ug | |
| Carotene, beta | — | 107 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 15.2 mg | 1.58 mg | +864% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | — | 48.0 mg | |
| Iron, Fe | — | 1.09 mg | |
| Magnesium, Mg | — | 5.00 mg | |
| Phosphorus, P | — | 34.0 mg | |
| Potassium, K | — | 71.0 mg | |
| Sodium, Na | — | 36.0 mg | |
| Zinc, Zn | — | 0.260 mg | |
| Copper, Cu | — | 0 mg | |
| Selenium, Se | — | 1.00 ug | |
| Other Nutrients | |||
| Energy | — | 2088 kj | |
| Total fat (NLEA) | 93.4 g | — | |
| Ash | — | 0.500 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 1.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 1.00 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 456 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 1698 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.438 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 13.4 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.486 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 4.26 ug | 4.80 ug | -11% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.004 g | 1.79 g | -100% |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.0000375 g | 1.06 g | -100% |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0.619 g | -99% |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.006 g | 1.38 g | -100% |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.017 g | 1.55 g | -99% |
| SFA 14:0 (Myristic acid) | 0.040 g | 5.55 g | -99% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | — | |
| SFA 16:0 (Palmitic acid) | 8.26 g | 14.5 g | -43% |
| SFA 17:0 (Margaric acid) | 0.072 g | — | |
| SFA 18:0 (Stearic acid) | 2.58 g | 6.68 g | -61% |
| SFA 20:0 (Arachidic acid) | 1.14 g | — | |
| SFA 21:0 | 0.021 g | — | |
| SFA 22:0 (Behenic acid) | 2.58 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 1.48 g | — | |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 1.24 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.075 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.055 g | — | |
| MUFA 17:1 c | 0.055 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 13.9 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 55.5 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 20:1 c | 1.41 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.136 g | — | |
| MUFA 22:1 n-9 | 0.133 g | — | |
| MUFA 22:1 n-11 | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.013 g | — | |
| Fatty acids, total polyunsaturated | 19.9 g | 2.05 g | +874% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.24 g | |
| PUFA 18:2 c | 19.6 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 19.6 g | — | |
| PUFA 18:2 CLAs | 0.021 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.802 g | |
| PUFA 18:3 c | 0.317 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.317 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | 0.017 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | — | |
| PUFA 20:3 c | 0.001 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | 0 g | |
| PUFA 20:4c | 0.003 g | — | |
| PUFA 20:5c | 0.001 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.001 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.0007125 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.034 g | — | |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.034 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.139 g | — | |
| TFA 18:2 t | 0.139 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Stigmastadiene | 0 mg | — | |
| Stigmasterol | 17.8 mg | — | |
| Campesterol | 33.0 mg | — | |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 122 mg | — | |
| Campestanol | 0.140 mg | — | |
| Beta-sitostanol | 3.58 mg | — | |
| Delta-5-avenasterol | 16.4 mg | — | |
| Delta-7-Stigmastenol | 8.23 mg | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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