Vegetable oil vs Butter - Health impact and Nutrition Comparison
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.
Table of contents
- General differences
- Nutritional content comparison
- Health impacts
- Keto diet
- Vegan diet
- Does butter have positive and negative effects on health?
- Does vegetable oil have positive and negative effects on health?
- Health impact summary
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.
The general differences between butter and vegetable oil are based on shelf life and culinary usage.
Butter has a shorter shelf life compared to vegetable oil.
Also, there is no requirement for refrigeration.
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
Vegetable oil contains higher calories than butter. They are both high in calories.
They contain negligible amounts of carbs.
The glycemic index of both is equal to 0.
They contain negligible amounts of proteins.
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.
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.
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.
Both these foods can be used in the keto 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 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 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)
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 allergy can induce allergic and anaphylactic shocks.
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.
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Cholesterol|
|Lower in Saturated Fat|
|Lower in price|
|Rich in minerals|
|Rich in vitamins|
|Lower in glycemic index||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet||Equal|