Vegetable oil vs. Butter — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on June 27, 2023

Medically reviewed by Ani Harutyunyan

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

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

General differences

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.

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. Vegetable oil is more widely used in non-frying recipes such as making marinades.

Can you substitute butter for vegetable oil?

Definitely yes. You should substitute butter and vegetable oil with a 1:1 ratio. The butter should be melted before the substitution for a more accurate measurement.

Nutritional content comparison

Macronutrients

In contrast to vegetable oil, butter contains some amounts of water and protein. Vegetable oil is 100% fat. Check the infographic below to visualize the macronutrient distribution.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Vegetable oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

Butter

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	+∞%

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.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Vegetable oil

Saturated Fat: Sat. Fat 14.367 g

Monounsaturated Fat: Mono. Fat 48.033 g

Polyunsaturated fat: Poly. Fat 33.033 g

Butter

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	-71.5%
Contains more Mono. FatMonounsaturated Fat	+105%
Contains more Poly. FatPolyunsaturated fat	+997.4%

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Vegetable oil

Butter

Contains more IronIron	+550%
Contains less SodiumSodium	-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+350%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Vegetable oil

Butter

Contains more Vitamin EVitamin E	+537.1%
Contains more Vitamin KVitamin K	+200%

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	+9300%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

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 to 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 in 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

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: June 27, 2023

Medically reviewed by Ani Harutyunyan

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Cholesterol
Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in price
Rich in minerals
Rich in vitamins
Lower in Glycemic Index	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	884kcal	717kcal
Protein	0g	0.85g
Fats	100g	81.11g
Net carbs	0g	0.06g
Carbs	0g	0.06g
Cholesterol	0mg	215mg
Magnesium	0mg	2mg
Calcium	0mg	24mg
Potassium	0mg	24mg
Iron	0.13mg	0.02mg
Sugar	0g	0.06g
Copper	0mg	0.016mg
Zinc	0.02mg	0.09mg
Phosphorus	0mg	24mg
Sodium	0mg	11mg
Vitamin A	0IU	2499IU
Vitamin A	0µg	684µg
Vitamin E	14.78mg	2.32mg
Manganese	0mg	0.004mg
Selenium	0µg	1µg
Vitamin B1	0mg	0.005mg
Vitamin B2	0mg	0.034mg
Vitamin B3	0mg	0.042mg
Vitamin B5	0mg	0.11mg
Vitamin B6	0mg	0.003mg
Vitamin B12	0µg	0.17µg
Vitamin K	21µg	7µg
Folate	0µg	3µg
Choline	0.2mg	18.8mg
Saturated Fat	14.367g	50.489g
Monounsaturated Fat	48.033g	23.43g
Polyunsaturated fat	33.033g	3.01g
Tryptophan		0.012mg
Threonine		0.038mg
Isoleucine		0.051mg
Leucine		0.083mg
Lysine		0.067mg
Methionine		0.021mg
Phenylalanine		0.041mg
Valine		0.057mg
Histidine		0.023mg
Omega-3 - ALA		0.315g
Omega-6 - Linoleic acid		2.166g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
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

27%

20%

Minerals Daily Need Coverage Score

Comparison summary

Which food is lower in Cholesterol?

Vegetable oil is lower in Cholesterol (difference - 215mg)

Which food is lower in Sugar?

Vegetable oil is lower in Sugar (difference - 0.06g)

Which food contains less Sodium?

Vegetable oil contains less Sodium (difference - 11mg)

Which food is lower in Saturated Fat?

Vegetable oil is lower in Saturated Fat (difference - 36.122g)

Which food is cheaper?

Vegetable oil is cheaper (difference - $0.3)

Which food is richer in minerals?

Butter is relatively richer in minerals

Which food is richer in vitamins?

Butter is relatively richer in vitamins

Which food is lower in glycemic index?

The foods have equal glycemic indexes (0)