Oil vs Butter
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Butter, light, stick, without salt is higher in more vitamins & minerals
Calories (kcal)
Oil 884
Butter 499
Protein (g)
Oil 0
Butter 3.30
Carbs (g)
Oil 0
Butter 0
Fat (g)
Oil 100
Butter 55.1
Fiber (g)
Oil 0
Butter 0
Quick answers
Which has more protein?
Butter, light, stick, without salt — 3.30g vs 0g per 100g.
Which has fewer calories?
Butter, light, stick, without salt — 499 vs 884 kcal per 100g.
Which is more nutrient-dense?
Butter, light, stick, without salt 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 | 884 kcal | 499 kcal | +77% |
| Macronutrients | |||
| Water | 0 g | 43.2 g | -100% |
| Protein | 0 g | 3.30 g | -100% |
| Total lipid (fat) | 100 g | 55.1 g | +81% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.2 g | 34.3 g | -59% |
| Fatty acids, total monounsaturated | 39.7 g | 15.9 g | +149% |
| Cholesterol | 0 mg | 106 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0 mg | 0.010 mg | -100% |
| Riboflavin (Vitamin B2) | 0 mg | 0.070 mg | -100% |
| Niacin (Vitamin B3) | 0 mg | 0.020 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0 mg | — | |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.010 mg | -100% |
| Biotin (Vitamin B7) | 0 ug | 1.00 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.200 mg | 12.9 mg | -98% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.130 ug | -100% |
| Vitamin A, RAE | 0 ug | 465 ug | -100% |
| Carotene, beta | 0 ug | 107 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.40 mg | 1.58 mg | -11% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 0 mg | 48.0 mg | -100% |
| Iron, Fe | 0 mg | 1.09 mg | -100% |
| Magnesium, Mg | 0 mg | 5.00 mg | -100% |
| Phosphorus, P | 0 mg | 34.0 mg | -100% |
| Potassium, K | 0 mg | 71.0 mg | -100% |
| Sodium, Na | 0 mg | 36.0 mg | -100% |
| Zinc, Zn | 0 mg | 0.260 mg | -100% |
| Copper, Cu | 0 mg | 0 mg | = |
| Selenium, Se | 0 ug | 1.00 ug | -100% |
| Other Nutrients | |||
| Energy | 3699 kj | 2088 kj | +77% |
| Ash | 0 g | 0.500 g | -100% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 1.00 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 1.00 ug | -100% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 456 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 1698 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 13.6 ug | 4.80 ug | +183% |
| SFA 4:0 (Butyric acid) | 0 g | 1.79 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 1.06 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.619 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 1.38 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 1.55 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 5.55 g | -100% |
| SFA 16:0 (Palmitic acid) | 8.90 g | 14.5 g | -39% |
| SFA 18:0 (Stearic acid) | 4.80 g | 6.68 g | -28% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.200 g | 1.24 g | -84% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 39.3 g | 13.9 g | +183% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.200 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 41.7 g | 2.05 g | +1938% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 41.3 g | 1.24 g | +3220% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.300 g | 0.802 g | -63% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | 865 mg | — | |
| Tryptophan (EAA) | 0 g | — | |
| Threonine (EAA) | 0 g | — | |
| Isoleucine (EAA, BCAA) | 0 g | — | |
| Leucine (EAA, BCAA) | 0 g | — | |
| Lysine (EAA) | 0 g | — | |
| Methionine (EAA) | 0 g | — | |
| Cystine (conditionally essential) | 0 g | — | |
| Phenylalanine (EAA) | 0 g | — | |
| Tyrosine (conditionally essential) | 0 g | — | |
| Valine (EAA, BCAA) | 0 g | — | |
| Arginine (conditionally essential) | 0 g | — | |
| Histidine (EAA) | 0 g | — | |
| Alanine | 0 g | — | |
| Aspartic acid | 0 g | — | |
| Glutamic acid | 0 g | — | |
| Glycine (conditionally essential) | 0 g | — | |
| Proline (conditionally essential) | 0 g | — | |
| Serine | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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