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Vegetable oil vs Butter - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on March 10, 2022
Education: Haigazian Medical University
Vegetable oil
vs
Butter

Summary

Butter contains more minerals and is richer in vitamins B12 and A. butter is higher in saturated fats; however, it has a shorter shelf life. On the other hand, Vegetable oil is higher in fats and unsaturated fats and is richer in vitamins K and E.

Introduction

Butter is obtained from churning milk or cream. Butter has been part of the human diet since the agricultural ages after the domestication of mammals. It could be that the first butter was prepared from sheep’s milk; however, nowadays, the most common source of butter is cow’s milk.

Vegetable oils are extracted from vegetables which is the main difference between butter. Some various seeds and vegetables yield vegetable oil. This article will discuss corn oil, peanut oil, and olive oil.

Similar to butter, vegetable oils have been used since the agricultural ages.

This article will discuss the difference between butter and vegetable oil, considering their general differences, nutritional content, and health impacts.

General differences

The general differences between butter and vegetable oil are based on shelf life and culinary usage.

Shelf life

Butter has a shorter shelf life compared to vegetable oil.

Also, there is no requirement for refrigeration.

Culinary usage

They both have versatile usages. Vegetable oil can be used for salads, frying, and cooking. Butter can be used in cooking, frying, and spread for breakfast.

Nutritional content comparison

Calories

Vegetable oil contains higher calories than butter. They are both high in calories.

Carbs

They contain negligible amounts of carbs.

Glycemic index

The glycemic index of both is equal to 0.

Proteins

They contain negligible amounts of proteins.

Fats

Vegetable oil is 100% made of fats as a macronutrient. On the other hand, butter contains less fat, nearly 81g per 100g.

Vegetable oil contains mostly unsaturated fats, whereas butter contains mostly saturated fats.

Minerals

Vegetable oil is nearly devoid of minerals.

On the other hand, Butter contains more phosphorus and calcium; however, they are in very low amounts.

Below is the chart that displays the mineral distribution.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +550%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +350%
Contains more Copper +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 5% 0% 0% 0% 0% 1% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 1% 2% 11% 3% 2% 3% 6%
Contains more Iron +550%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +350%
Contains more Copper +∞%

Vitamins

Vegetable oil is richer in vitamins K and E. Whereas butter is richer in vitamins B12 and A.

The vitamin distribution chart displays the vitamin profiles for each food.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Butter
Contains more Vitamin E +537.1%
Contains more Vitamin K +200%
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
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 +537.1%
Contains more Vitamin K +200%
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 +∞%

Health impacts

Keto diet

Both these foods can be used in the keto diet.

Vegan diet

Butter is a dairy product that cannot be consumed in the vegan diet. However, vegetable oil can be consumed.

Does butter have positive and negative effects on health?

Positive effects of butter

Conjugated linoleic acid in butter decreases body weight and reduces pro-inflammatory proteins and cytokines in the body. (1) (2) (3)

Butyrate, which is found in butter, is also useful to the digestive tract, lowering symptoms and regulating IBS (irritable bowel syndrome) and Crohn's disease. Butyrate in butter has also been proven to reduce blood glucose levels and insulin intolerance positively. (4) (5) (6)

Butter consumption in small to moderate amounts has beneficial effects. When consumed in small to moderate amounts, butter lowers the risk of obesity, cardiovascular disease, and stroke. When we ingest large amounts of butter, the same effects are reversed. We talk about excessive consumption in the section below. (7) (8) (9)

Negative effects of butter

Daily use of butter has been associated with higher LDL levels, which raises the risk of cardiovascular disease. (10) Because butter is abundant in calories, it will cause weight gain and other metabolic issues if consumed in an unregulated and unmoderated manner. As a result, it is critical to maintain your calorie consumption.

Does vegetable oil have positive and negative effects on health?

Positive effects of vegetable oil

Olive oil

Olive oil used as an alternative to other vegetable oils reduces cardiovascular disease risks. Even in the section below, we discuss other oils having negative effects on cardiovascular diseases. (11)

Corn oil

Corn oil consumption is a good alternative among vegetable oils since it is a good source of polyunsaturated fatty acids. (12)

Even so, corn oil decreases LDL levels more than olive oil. (13)

Peanut oil

There is a slow increase in triglyceride levels and LDL levels with peanut oil consumption as there are lower risks of developing atherosclerosis than seed oils. (14)

Negative effects of vegetable oil

Most vegetable oils, specifically the ones derived from seeds, increase LDL levels in the blood, a marker for increased risks of atherosclerosis. (15)

Overall, heating and frying with vegetable oils increase fat oxidation, and these oxidized fats can have adverse effects as it increases metabolic disorders. (16)

Peanut oil

Peanut allergy can induce allergic and anaphylactic shocks.

Corn oil

High consumption of corn oil increases breast cancer cell proliferation. (17)

Health impact summary

We can see that low to moderate butter consumption is beneficial for overall health. High consumption of butter is causing most problems. However, vegetable oil has its pros and cons, and it is versatile. It is essential to know which cooking process oil is better. In oils, we must keep LDL and triglyceride levels in control.

References

  1. https://pubmed.ncbi.nlm.nih.gov/15795434/
  2. https://pubmed.ncbi.nlm.nih.gov/15674307/
  3. https://pubmed.ncbi.nlm.nih.gov/26968277/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027835/
  5. https://pubmed.ncbi.nlm.nih.gov/16225487/
  6. https://pubmed.ncbi.nlm.nih.gov/19366864/
  7. https://pubmed.ncbi.nlm.nih.gov/22810464/
  8. https://pubmed.ncbi.nlm.nih.gov/16267503/
  9. https://pubmed.ncbi.nlm.nih.gov/19457271/
  10. https://pubmed.ncbi.nlm.nih.gov/29511019/
  11. https://pubmed.ncbi.nlm.nih.gov/26148920/
  12. https://pubmed.ncbi.nlm.nih.gov/2258533/
  13. https://pubmed.ncbi.nlm.nih.gov/27677368/
  14. https://pubmed.ncbi.nlm.nih.gov/20546405/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196963/
  16. https://pubmed.ncbi.nlm.nih.gov/26148922/
  17. https://pubmed.ncbi.nlm.nih.gov/26091908/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: March 10, 2022

Infographic

Vegetable oil vs Butter infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable 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 Vegetable oil Butter Opinion
Net carbs 0g 0.06g Butter
Protein 0g 0.85g Butter
Fats 100g 81.11g Vegetable oil
Carbs 0g 0.06g Butter
Calories 884kcal 717kcal Vegetable oil
Starch g g
Fructose g g
Sugar 0g 0.06g Vegetable oil
Fiber 0g 0g
Calcium 0mg 24mg Butter
Iron 0.13mg 0.02mg Vegetable oil
Magnesium 0mg 2mg Butter
Phosphorus 0mg 24mg Butter
Potassium 0mg 24mg Butter
Sodium 0mg 11mg Vegetable oil
Zinc 0.02mg 0.09mg Butter
Copper 0mg 0.016mg Butter
Vitamin A 0IU 2499IU Butter
Vitamin E 14.78mg 2.32mg Vegetable oil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 21µg 7µg Vegetable oil
Tryptophan mg 0.012mg Butter
Threonine mg 0.038mg Butter
Isoleucine mg 0.051mg Butter
Leucine mg 0.083mg Butter
Lysine mg 0.067mg Butter
Methionine mg 0.021mg Butter
Phenylalanine mg 0.041mg Butter
Valine mg 0.057mg Butter
Histidine mg 0.023mg Butter
Cholesterol 0mg 215mg Vegetable oil
Trans Fat g g
Saturated Fat 14.367g 50.489g Vegetable oil
Monounsaturated Fat 48.033g 23.43g Vegetable oil
Polyunsaturated fat 33.033g 3.01g Vegetable oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil Butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Vegetable oil
21
Butter
Mineral Summary Score
1
Vegetable oil
4
Butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Vegetable oil
5%
Butter
Carbohydrates
0%
Vegetable oil
0%
Butter
Fats
462%
Vegetable oil
374%
Butter

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Vegetable oil
Vegetable oil is lower in Saturated Fat (difference - 36.122g)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $0.3)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.