Oil vs Butter replacement
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oil, sunflower is higher in more vitamins & minerals
Calories (kcal)
Oil —
Butter replacement 373
Protein (g)
Oil —
Butter replacement 2.00
Carbs (g)
Oil —
Butter replacement 89.0
Fat (g)
Oil —
Butter replacement 1.00
Fiber (g)
Oil —
Butter replacement 0
Quick answers
Which is more nutrient-dense?
Oil, sunflower 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 replacement | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 373 kcal | |
| Macronutrients | |||
| Water | — | 5.00 g | |
| Protein | — | 2.00 g | |
| Total lipid (fat) | — | 1.00 g | |
| Carbohydrate, by difference | — | 89.0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.99 g | 0.589 g | +1426% |
| Fatty acids, total monounsaturated | 63.4 g | 0.276 g | +22860% |
| Fatty acids, total trans | 0.116 g | — | |
| Cholesterol | — | 2.00 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0 mg | |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | — | 0 mg | |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 0.400 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 68.5 mg | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | — | 23.0 mg | |
| Iron, Fe | — | 2.00 mg | |
| Magnesium, Mg | — | 0 mg | |
| Phosphorus, P | — | 8.00 mg | |
| Potassium, K | — | 2.00 mg | |
| Sodium, Na | — | 1200 mg | |
| Zinc, Zn | — | 0 mg | |
| Copper, Cu | — | 0 mg | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | — | 1561 kj | |
| Total fat (NLEA) | 93.2 g | — | |
| Ash | — | 3.00 g | |
| Total Sugars | — | 5.30 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 2.54 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.927 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 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 K1 — Phylloquinone | 6.93 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.004 g | 0.029 g | -85% |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.000125 g | 0.017 g | -99% |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0.011 g | -88% |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.005 g | 0.026 g | -79% |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.004 g | 0.031 g | -89% |
| SFA 14:0 (Myristic acid) | 0.049 g | 0.092 g | -47% |
| SFA 15:0 (Pentadecanoic acid) | 0.018 g | — | |
| SFA 16:0 (Palmitic acid) | 4.48 g | 0.253 g | +1670% |
| SFA 17:0 (Margaric acid) | 0.029 g | — | |
| SFA 18:0 (Stearic acid) | 2.99 g | 0.111 g | +2591% |
| SFA 20:0 (Arachidic acid) | 0.273 g | — | |
| SFA 21:0 | 0.013 g | — | |
| SFA 22:0 (Behenic acid) | 0.820 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.310 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) | — | 0.020 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.122 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.039 g | — | |
| MUFA 17:1 c | 0.039 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.243 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 62.9 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 20:1 c | 0.256 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.006 g | — | |
| MUFA 22:1 n-9 | 0.006 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.012 g | — | |
| Fatty acids, total polyunsaturated | 20.7 g | 0.057 g | +36233% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.039 g | |
| PUFA 18:2 c | 20.6 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 20.5 g | — | |
| PUFA 18:2 CLAs | 0.029 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.018 g | |
| PUFA 18:3 c | 0.163 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.163 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.000125 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.000125 g | 0 g | |
| PUFA 20:2 c | 0.005 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 g | — | |
| PUFA 20:3 c | 0.000125 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.000125 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 | 0.004 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 g | 0 g | |
| PUFA 20:4c | 0.002 g | — | |
| PUFA 20:5c | 0.002 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.000625 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.000625 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 | 0.035 g | — | |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.035 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.082 g | — | |
| TFA 18:2 t | 0.082 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Stigmastadiene | 0 mg | — | |
| Stigmasterol | 29.2 mg | — | |
| Campesterol | 33.9 mg | — | |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 205 mg | — | |
| Campestanol | 0.042 mg | — | |
| Beta-sitostanol | 3.36 mg | — | |
| Delta-5-avenasterol | 11.4 mg | — | |
| Delta-7-Stigmastenol | 59.1 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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