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Butter vs. Olive — In-Depth Nutrition Comparison

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How are butter and olive different?

  • Butter is richer in vitamin A and vitamin B12, while olive is higher in iron, copper, fiber, and calcium.
  • Butter covers your daily need for saturated fat, 245% more than olive.

Butter, without salt and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Butter vs Olive 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.
Butter
Butter
3
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%
Olive
Olive
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more PotassiumPotassium +200%
Contains more PhosphorusPhosphorus +700%
Contains less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +266.7%
Contains more IronIron +16400%
Contains more CopperCopper +1468.8%
Contains more ZincZinc +144.4%
Contains more ManganeseManganese +400%
~equal in Selenium ~0.9µg

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
Butter
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin AVitamin A +3320%
Contains more Vitamin EVitamin E +40.6%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more Vitamin B5Vitamin B5 +633.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +∞%
Contains more CholineCholine +82.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Butter Olive DV% diff.
Saturated fat 50.489g 1.415g 223%
Fats 81.11g 10.68g 108%
Vitamin A 684µg 20µg 74%
Cholesterol 215mg 0mg 72%
Iron 0.02mg 3.3mg 41%
Monounsaturated fat 23.43g 7.888g 39%
Sodium 11mg 735mg 31%
Calories 717kcal 115kcal 30%
Copper 0.016mg 0.251mg 26%
Polyunsaturated fat 3.01g 0.911g 14%
Fiber 0g 3.2g 13%
Vitamin B12 0.17µg 0µg 7%
Calcium 24mg 88mg 6%
Vitamin K 7µg 1.4µg 5%
Vitamin E 2.32mg 1.65mg 4%
Vitamin B2 0.034mg 0mg 3%
Phosphorus 24mg 3mg 3%
Vitamin B5 0.11mg 0.015mg 2%
Choline 18.8mg 10.3mg 2%
Carbs 0.06g 6.26g 2%
Vitamin C 0mg 0.9mg 1%
Manganese 0.004mg 0.02mg 1%
Zinc 0.09mg 0.22mg 1%
Folate 3µg 0µg 1%
Protein 0.85g 0.84g 0%
Net carbs 0.06g 3.06g N/A
Magnesium 2mg 4mg 0%
Potassium 24mg 8mg 0%
Sugar 0.06g 0g N/A
Selenium 1µg 0.9µg 0%
Vitamin B1 0.005mg 0.003mg 0%
Vitamin B3 0.042mg 0.037mg 0%
Vitamin B6 0.003mg 0.009mg 0%
Tryptophan 0.012mg 0%
Threonine 0.038mg 0.026mg 0%
Isoleucine 0.051mg 0.031mg 0%
Leucine 0.083mg 0.05mg 0%
Lysine 0.067mg 0.032mg 0%
Methionine 0.021mg 0.012mg 0%
Phenylalanine 0.041mg 0.029mg 0%
Valine 0.057mg 0.038mg 0%
Histidine 0.023mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more FatsFats +659.5%
Contains more CarbsCarbs +10333.3%
Contains more WaterWater +345.9%
Contains more OtherOther +5475%
~equal in Protein ~0.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +197%
Contains more Poly. FatPolyunsaturated fat +230.4%
Contains less Sat. FatSaturated fat -97.2%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.