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Egg vs. Butter — In-Depth Nutrition Comparison

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The main differences between Egg and Butter

  • Egg is richer in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Phosphorus, yet Butter is richer in Vitamin A RAE.
  • Daily need coverage for Saturated Fat from Butter is 236% higher.
  • Egg contains 125 times more Copper than Butter. Egg contains 2mg of Copper, while Butter contains 0.016mg.
  • Butter contains less Cholesterol.

Food types used in this article are Egg, whole, cooked, hard-boiled and Butter, without salt.

Infographic

Egg vs Butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
9
:
1
Butter
Butter
Contains more Calcium +108.3%
Contains more Iron +5850%
Contains more Magnesium +400%
Contains more Phosphorus +616.7%
Contains more Potassium +425%
Contains more Zinc +1066.7%
Contains more Copper +12400%
Contains more Manganese +550%
Contains more Selenium +2980%
Contains less Sodium -91.1%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Calcium +108.3%
Contains more Iron +5850%
Contains more Magnesium +400%
Contains more Phosphorus +616.7%
Contains more Potassium +425%
Contains more Zinc +1066.7%
Contains more Copper +12400%
Contains more Manganese +550%
Contains more Selenium +2980%
Contains less Sodium -91.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
8
:
3
Butter
Butter
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1220%
Contains more Vitamin B2 +1408.8%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +1170.9%
Contains more Vitamin B6 +3933.3%
Contains more Folate +1366.7%
Contains more Vitamin B12 +552.9%
Contains more Vitamin A +380.6%
Contains more Vitamin E +125.2%
Contains more Vitamin K +2233.3%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1220%
Contains more Vitamin B2 +1408.8%
Contains more Vitamin B3 +52.4%
Contains more Vitamin B5 +1170.9%
Contains more Vitamin B6 +3933.3%
Contains more Folate +1366.7%
Contains more Vitamin B12 +552.9%
Contains more Vitamin A +380.6%
Contains more Vitamin E +125.2%
Contains more Vitamin K +2233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
:
1
Butter
Butter
Contains more Protein +1380%
Contains more Carbs +1766.7%
Contains more Water +315.9%
Contains more Other +2575%
Contains more Fats +664.5%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Butter
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +1380%
Contains more Carbs +1766.7%
Contains more Water +315.9%
Contains more Other +2575%
Contains more Fats +664.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Butter
Butter
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +474.7%
Contains more Polyunsaturated fat +112.9%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +474.7%
Contains more Polyunsaturated fat +112.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Butter
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg Butter Opinion
Net carbs 1.12g 0.06g Egg
Protein 12.58g 0.85g Egg
Fats 10.61g 81.11g Butter
Carbs 1.12g 0.06g Egg
Calories 155kcal 717kcal Butter
Sugar 1.12g 0.06g Butter
Calcium 50mg 24mg Egg
Iron 1.19mg 0.02mg Egg
Magnesium 10mg 2mg Egg
Phosphorus 172mg 24mg Egg
Potassium 126mg 24mg Egg
Sodium 124mg 11mg Butter
Zinc 1.05mg 0.09mg Egg
Copper 2mg 0.016mg Egg
Manganese 0.026mg 0.004mg Egg
Selenium 30.8µg 1µg Egg
Vitamin A 520IU 2499IU Butter
Vitamin A RAE 149µg 684µg Butter
Vitamin E 1.03mg 2.32mg Butter
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.005mg Egg
Vitamin B2 0.513mg 0.034mg Egg
Vitamin B3 0.064mg 0.042mg Egg
Vitamin B5 1.398mg 0.11mg Egg
Vitamin B6 0.121mg 0.003mg Egg
Folate 44µg 3µg Egg
Vitamin B12 1.11µg 0.17µg Egg
Vitamin K 0.3µg 7µg Butter
Tryptophan 0.153mg 0.012mg Egg
Threonine 0.604mg 0.038mg Egg
Isoleucine 0.686mg 0.051mg Egg
Leucine 1.075mg 0.083mg Egg
Lysine 0.904mg 0.067mg Egg
Methionine 0.392mg 0.021mg Egg
Phenylalanine 0.668mg 0.041mg Egg
Valine 0.767mg 0.057mg Egg
Histidine 0.298mg 0.023mg Egg
Cholesterol 373mg 215mg Butter
Saturated Fat 3.267g 50.489g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 23.43g Butter
Polyunsaturated fat 1.414g 3.01g Butter
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
21%
Butter
Minerals Daily Need Coverage Score
103%
Egg
4%
Butter

Comparison summary

Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 47.222g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $0.6)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 113mg)
Which food is lower in Cholesterol?
Butter
Butter is lower in Cholesterol (difference - 158mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.