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  6. Butter vs. Palm oil

Butter vs. Palm oil — In-Depth Nutrition Comparison

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Significant differences between Butter and Palm oil

  • Butter has more Vitamin A RAE, and Vitamin B12, however, Palm oil is richer in Vitamin E , Monounsaturated Fat, and Polyunsaturated fat.
  • Palm oil covers your daily Vitamin E needs 91% more than Butter.
  • Palm oil contains less Cholesterol.

Specific food types used in this comparison are Butter, without salt and Oil, palm.

Infographic

Butter vs Palm oil 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
9
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% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
Contains more CholineCholine +6166.7%
Contains more Vitamin E Vitamin E +587.1%
Contains more Vitamin KVitamin K +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
4
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
0
66% 30% 4%
Saturated Fat: Sat. Fat 50.489 g
Monounsaturated Fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
52% 39% 10%
Saturated Fat: Sat. Fat 49.3 g
Monounsaturated Fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains more Mono. FatMonounsaturated Fat +57.9%
Contains more Poly. FatPolyunsaturated fat +209%
~equal in Saturated Fat ~49.3g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Butter Palm 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 Palm oil Opinion
Calories 717kcal 884kcal Palm oil
Protein 0.85g 0g Butter
Fats 81.11g 100g Palm oil
Net carbs 0.06g 0g Butter
Carbs 0.06g 0g Butter
Cholesterol 215mg 0mg Palm oil
Magnesium 2mg 0mg Butter
Calcium 24mg 0mg Butter
Potassium 24mg 0mg Butter
Iron 0.02mg 0.01mg Butter
Sugar 0.06g 0g Palm oil
Copper 0.016mg 0mg Butter
Zinc 0.09mg 0mg Butter
Phosphorus 24mg 0mg Butter
Sodium 11mg 0mg Palm oil
Vitamin A 2499IU 0IU Butter
Vitamin A RAE 684µg 0µg Butter
Vitamin E 2.32mg 15.94mg Palm oil
Manganese 0.004mg 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 8µg Palm oil
Folate 3µg 0µg Butter
Choline 18.8mg 0.3mg Butter
Saturated Fat 50.489g 49.3g Palm oil
Monounsaturated Fat 23.43g 37g Palm oil
Polyunsaturated fat 3.01g 9.3g Palm oil
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 Butter
Omega-6 - Linoleic acid 2.166g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Butter
26%
Palm oil
Minerals Daily Need Coverage Score
4%
Butter
0%
Palm oil

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 215mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Palm oil
Palm oil is lower in Saturated Fat (difference - 1.189g)
Which food is cheaper?
Butter
Butter is cheaper (difference - $0.4)
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.