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Butter vs. Coconut oil — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 28, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Butter
vs
Coconut oil

Summary

Butter and coconut oil are high-caloric foods and are high in saturated fats. While butter is high in cholesterol, coconut oil has negligible amounts of cholesterol. Butter is rich in vitamin A and calcium, while coconut oil has negligible amounts of vitamins and minerals.

Introduction

In this article, the nutritional content, health impact, downsides, usage accessibility, and myths about coconut oil and butter will be discussed in detail.

Actual differences

Butter is a dairy product processed from cow milk. When refrigerated, it’s in a solid form. However, at room temperature, it becomes a semi-solid emulsion. It has various forms of usage such as baking, frying, cooking, and used as a spread. Nearly all gastronomic cuisines use butter while preparing dishes.

On the other hand, coconut oil is a plant-based oil. It is the result of the processing of the coconut’s white part, known as the flesh. At room temperature, it is in a semi-liquid state, mostly liquid, with some solid parts suspended in it. Coconut oil is not as abundant in every region, given that it is produced from coconuts, a fruit that is found in tropical regions. It is commonly used in Indian and Filipino cuisines as an alternative to butter.

Nutrition

Butter is a dairy product that has low amounts of protein, 0.9g in 100 grams, to be specific. It has high amounts of fats, 81g per 100 grams, of which 50g are saturated fatty acids. The carbohydrate content in butter is negligible.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
3
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +59700%
Contains more FatsFats +22.1%
Contains more OtherOther +2175%

Cholesterol

Another aspect that should be considered when consuming butter is the amount of cholesterol in it. Butter contains 215 mg of cholesterol which is 71% of the daily recommended amount.

It is also good to note that butter has 19mg of choline per 100 grams, however, this amount is not remarkable relative to the daily recommended value.

When it comes to coconut oil, it is a plant-based oil that contains negligible amounts of cholesterol. However, coconut oil has high amounts of saturated fatty acids at 82g in 100g, which is 410% of the daily recommended value. In addition to this, coconut oil is considered to be one of the oils that have remarkable amounts of trans fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
3
66% 30% 4%
Saturated Fat: Sat. Fat 50.489 g
Monounsaturated Fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
91% 7% 2%
Saturated Fat: Sat. Fat 82.475 g
Monounsaturated Fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated Fat -38.8%
Contains more Mono. FatMonounsaturated Fat +270%
Contains more Poly. FatPolyunsaturated fat +76.9%

Vitamin content comparison

Butter is considered among foods that contain high amounts of vitamin A at 2500UI. It also contains considerable amounts of vitamins E and K and a small amount of vitamin B12.

Coconut oil, on the other hand, has negligible amounts of any vitamins.

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.
Butter
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 150% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2009.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1066.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +6166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Mineral content comparison

Given that butter is a dairy product, it contains calcium (24 mg per 100g). It also contains selenium and sodium, however, in small amounts.

Coconut oil has a negligible mineral profile.

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.
Butter
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +150%
Contains less SodiumSodium -100%

Health impact

Butter and coconut oil have linoleic acid as a component in their fat profile. Linoleic acid is known to reduce obesity (1).

Butter contains butyric acid, which has proven to be a very beneficial compound in food intake. Butyric acid consumed by individuals with Irritable Bowel Syndrome (IBS) has shown a decrease in symptoms (2).

Butyric acid is also a beneficial compound for patients who suffer from acute and chronic constipation (3).

Coconut oil is rich in lauric acid, which is a fatty acid, and reduces the risk of developing enlarged prostate and prostatic cancer (4).

For individuals who are diagnosed with Alzheimer’s disease, it was observed that a diet with coconut oil showed improvement in the main cognitive functions (5).

Downsides

Butter and coconut oil are among foods that contain high amounts of saturated fatty acids. They lead to increased concentration of Low-density lipoproteins in the blood (LDL cholesterol). Individuals who have a family history or have already been diagnosed with blood lipid disorders should be careful while consuming butter and coconut oil (6)(7).

Butter and coconut oil are considered to be high-caloric foods. Butter has 717 calories per 100g, and coconut oil has 862 calories per 100g. So while consuming both butter and coconut oil, one must be careful of the daily caloric intake.

Usage and accessibility

Butter has different usages in cuisines. For instance, it can be used as a spread accompanied by bread and jam. However, the content of carbohydrates from the jam and bread and the content of saturated fats from the butter should be taken into consideration. 
Butter can also be used for cooking purposes, sauce-making, and pan-frying.

Coconut oil can be used for cooking purposes as a vegan alternative to butter. It is also used for cooking and making vegan mayonnaise. 
Coconut oil has an additional advantage over butter since it can be safely used for cooking at high temperatures.

Another aspect of coconut oil is that it can be used as a skin moisturizer and protection against UV. Even though using coconut oil as a moisturizer has no nutritional benefits, it has medical importance.

Myths

Coconut oil is a healthy and safe oil to consume

Coconut oil is famously used in the vegan community and individuals who follow the keto diet. It is claimed to be a healthy fat to consume. However, if coconut oil is not consumed in moderate amounts, 2-3 tablespoons a day at most, it increases the risk of high LDL concentrations in the blood.

Replace carbohydrates with fats

This is highlighted in the keto community mostly. When carbohydrates are eliminated from the diet and replaced with fats which are mostly saturated fats like butter or coconut oil, it increases the risks of cardiovascular disease (8).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 28, 2023
Medically reviewed by Ani Harutyunyan

Infographic

Butter vs Coconut oil infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter Coconut oil Opinion
Calories 717kcal 892kcal Coconut oil
Protein 0.85g 0g Butter
Fats 81.11g 99.06g Coconut oil
Net carbs 0.06g 0g Butter
Carbs 0.06g 0g Butter
Cholesterol 215mg 0mg Coconut oil
Magnesium 2mg 0mg Butter
Calcium 24mg 1mg Butter
Potassium 24mg 0mg Butter
Iron 0.02mg 0.05mg Coconut oil
Sugar 0.06g 0g Coconut oil
Copper 0.016mg 0mg Butter
Zinc 0.09mg 0.02mg Butter
Phosphorus 24mg 0mg Butter
Sodium 11mg 0mg Coconut oil
Vitamin A 2499IU 0IU Butter
Vitamin A 684µg 0µg Butter
Vitamin E 2.32mg 0.11mg Butter
Manganese 0.004mg 0mg Butter
Selenium 1µg 0µg Butter
Vitamin B1 0.005mg 0mg Butter
Vitamin B2 0.034mg 0mg Butter
Vitamin B3 0.042mg 0mg Butter
Vitamin B5 0.11mg 0mg Butter
Vitamin B6 0.003mg 0mg Butter
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 0.6µg Butter
Folate 3µg 0µg Butter
Trans Fat 0.028g Butter
Choline 18.8mg 0.3mg Butter
Saturated Fat 50.489g 82.475g Butter
Monounsaturated Fat 23.43g 6.332g Butter
Polyunsaturated fat 3.01g 1.702g Butter
Tryptophan 0.012mg 0mg Butter
Threonine 0.038mg 0mg Butter
Isoleucine 0.051mg 0mg Butter
Leucine 0.083mg 0mg Butter
Lysine 0.067mg 0mg Butter
Methionine 0.021mg 0mg Butter
Phenylalanine 0.041mg 0mg Butter
Valine 0.057mg 0mg Butter
Histidine 0.023mg 0mg Butter
Omega-3 - ALA 0.315g 0.019g Butter
Omega-6 - Linoleic acid 2.166g 1.676g Butter

Which food is preferable for your diet?

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

People also compare

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
20%
Butter
0%
Coconut oil
Minerals Daily Need Coverage Score
4%
Butter
0%
Coconut oil

Comparison summary

Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 215mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Butter
Butter is lower in Saturated Fat (difference - 31.986g)
Which food is cheaper?
Butter
Butter is cheaper (difference - $0.6)
Which food is richer in minerals?
Butter
Butter is relatively richer in minerals
Which food is richer in vitamins?
Butter
Butter is relatively richer in vitamins
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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.