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Olive oil vs. Butter — In-Depth Nutrition Comparison

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How are olive oil and butter different?

  • Olive oil is richer in vitamin E, vitamin K, and iron, while butter is higher in vitamin A and vitamin B12.
  • Butter covers your daily need for saturated Fat 183% more than olive oil.
  • Olive oil contains 28 times more Iron than butter. Olive oil contains 0.56mg of Iron, while butter contains 0.02mg.
  • Olive oil is lower in saturated Fat.

Oil, olive, salad or cooking and Butter, without salt types were used in this article.

Infographic

Olive oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Butter
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%
Contains more IronIron +2700%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +2300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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%
Contains more Vitamin EVitamin E +518.5%
Contains more Vitamin KVitamin K +760%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more FatsFats +23.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated Fat: Sat. Fat 13.808 g
Monounsaturated Fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
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
Contains less Sat. FatSaturated Fat -72.7%
Contains more Mono. FatMonounsaturated Fat +211.4%
Contains more Poly. FatPolyunsaturated fat +249.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Butter
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 Olive oil Butter Opinion
Calories 884kcal 717kcal Olive oil
Protein 0g 0.85g Butter
Fats 100g 81.11g Olive oil
Net carbs 0g 0.06g Butter
Carbs 0g 0.06g Butter
Cholesterol 0mg 215mg Olive oil
Magnesium 0mg 2mg Butter
Calcium 1mg 24mg Butter
Potassium 1mg 24mg Butter
Iron 0.56mg 0.02mg Olive oil
Sugar 0g 0.06g Olive oil
Copper 0mg 0.016mg Butter
Zinc 0mg 0.09mg Butter
Phosphorus 0mg 24mg Butter
Sodium 2mg 11mg Olive oil
Vitamin A 0IU 2499IU Butter
Vitamin A 0µg 684µg Butter
Vitamin E 14.35mg 2.32mg Olive oil
Manganese 0mg 0.004mg Butter
Selenium 0µg 1µg Butter
Vitamin B1 0mg 0.005mg Butter
Vitamin B2 0mg 0.034mg Butter
Vitamin B3 0mg 0.042mg Butter
Vitamin B5 0mg 0.11mg Butter
Vitamin B6 0mg 0.003mg Butter
Vitamin B12 0µg 0.17µg Butter
Vitamin K 60.2µg 7µg Olive oil
Folate 0µg 3µg Butter
Choline 0.3mg 18.8mg Butter
Saturated Fat 13.808g 50.489g Olive oil
Monounsaturated Fat 72.961g 23.43g Olive oil
Polyunsaturated fat 10.523g 3.01g Olive oil
Tryptophan 0mg 0.012mg Butter
Threonine 0mg 0.038mg Butter
Isoleucine 0mg 0.051mg Butter
Leucine 0mg 0.083mg Butter
Lysine 0mg 0.067mg Butter
Methionine 0mg 0.021mg Butter
Phenylalanine 0mg 0.041mg Butter
Valine 0mg 0.057mg Butter
Histidine 0mg 0.023mg 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
Olive oil Butter
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
34%
Olive oil
20%
Butter
Minerals Daily Need Coverage Score
2%
Olive oil
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 215mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Olive oil
Olive oil is lower in Saturated Fat (difference - 36.681g)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.2)
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.