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  6. Palm oil vs. Butter

Palm oil vs. Butter — In-Depth Nutrition Comparison

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Significant differences between Palm oil and Butter

  • Palm oil has more Vitamin E , Monounsaturated Fat, and Polyunsaturated fat, however, Butter is richer in Vitamin A RAE, and Vitamin B12.
  • Palm oil covers your daily Vitamin E needs 91% more than Butter.
  • Butter has 3 times less Polyunsaturated fat than Palm oil. Palm oil has 9.3g of Polyunsaturated fat, while Butter has 3.01g.
  • Palm oil contains less Saturated Fat.

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

Infographic

Palm 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.
Palm oil
Palm oil
1
:
9
Butter
Butter
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

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.
Palm oil
Palm oil
2
:
9
Butter
Butter
Contains more Vitamin E +587.1%
Contains more Vitamin K +14.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
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 E +587.1%
Contains more Vitamin K +14.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Palm oil
Palm oil
1
:
4
Butter
Butter
Contains more Fats +23.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +23.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Palm oil
Palm oil
3
:
0
Butter
Butter
Contains more Monounsaturated Fat +57.9%
Contains more Polyunsaturated fat +209%
Equal in Saturated Fat - 50.489
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains more Monounsaturated Fat +57.9%
Contains more Polyunsaturated fat +209%
Equal in Saturated Fat - 50.489

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil Butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Palm oil Butter Opinion
Net carbs 0g 0.06g Butter
Protein 0g 0.85g Butter
Fats 100g 81.11g Palm oil
Carbs 0g 0.06g Butter
Calories 884kcal 717kcal Palm oil
Sugar 0g 0.06g Palm oil
Calcium 0mg 24mg Butter
Iron 0.01mg 0.02mg Butter
Magnesium 0mg 2mg Butter
Phosphorus 0mg 24mg Butter
Potassium 0mg 24mg Butter
Sodium 0mg 11mg Palm oil
Zinc 0mg 0.09mg Butter
Copper 0mg 0.016mg Butter
Manganese 0.004mg Butter
Selenium 0µg 1µg Butter
Vitamin A 0IU 2499IU Butter
Vitamin A RAE 0µg 684µg Butter
Vitamin E 15.94mg 2.32mg Palm oil
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
Folate 0µg 3µg Butter
Vitamin B12 0µg 0.17µg Butter
Vitamin K 8µg 7µg Palm 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
Cholesterol 0mg 215mg Palm oil
Saturated Fat 49.3g 50.489g Palm oil
Monounsaturated Fat 37g 23.43g Palm oil
Polyunsaturated fat 9.3g 3.01g Palm oil
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
Palm oil 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
28%
Palm oil
21%
Butter
Minerals Daily Need Coverage Score
0%
Palm oil
4%
Butter

Comparison summary

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 Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 215mg)
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.