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Egg vs. Butter — In-Depth Nutrition Comparison

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The main differences between eggs and butter

  • Eggs are richer in copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus, yet butter is richer in vitamin A.
  • Daily need coverage for saturated fat for butter is 236% higher.
  • Eggs contain 125 times more copper than butter. Eggs contain 2mg of copper, while butter contains 0.016mg.
  • Butter contains less cholesterol.

Food types used in this article are Egg, whole, cooked, hard-boiled and Butter, without salt.

Infographic

Egg 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.
Egg
Egg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Butter
Butter
1
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 MagnesiumMagnesium +400%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +425%
Contains more IronIron +5850%
Contains more CopperCopper +12400%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +616.7%
Contains more ManganeseManganese +550%
Contains more SeleniumSelenium +2980%
Contains less SodiumSodium -91.1%

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.
Egg
Egg
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Butter
Butter
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1220%
Contains more Vitamin B2Vitamin B2 +1408.8%
Contains more Vitamin B3Vitamin B3 +52.4%
Contains more Vitamin B5Vitamin B5 +1170.9%
Contains more Vitamin B6Vitamin B6 +3933.3%
Contains more Vitamin B12Vitamin B12 +552.9%
Contains more FolateFolate +1366.7%
Contains more Vitamin AVitamin A +359.1%
Contains more Vitamin EVitamin E +125.2%
Contains more Vitamin KVitamin K +2233.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Butter DV% diff.
Copper 2mg 0.016mg 220%
Saturated fat 3.267g 50.489g 215%
Fats 10.61g 81.11g 108%
Vitamin A 149µg 684µg 59%
Selenium 30.8µg 1µg 54%
Cholesterol 373mg 215mg 53%
Choline 293.8mg 18.8mg 50%
Monounsaturated fat 4.077g 23.43g 48%
Vitamin B12 1.11µg 0.17µg 39%
Vitamin B2 0.513mg 0.034mg 37%
Calories 155kcal 717kcal 28%
Vitamin B5 1.398mg 0.11mg 26%
Protein 12.58g 0.85g 23%
Phosphorus 172mg 24mg 21%
Iron 1.19mg 0.02mg 15%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Polyunsaturated fat 1.414g 3.01g 11%
Folate 44µg 3µg 10%
Zinc 1.05mg 0.09mg 9%
Vitamin E 1.03mg 2.32mg 9%
Vitamin B6 0.121mg 0.003mg 9%
Vitamin K 0.3µg 7µg 6%
Sodium 124mg 11mg 5%
Vitamin B1 0.066mg 0.005mg 5%
Calcium 50mg 24mg 3%
Potassium 126mg 24mg 3%
Magnesium 10mg 2mg 2%
Manganese 0.026mg 0.004mg 1%
Protein per 100 calories 8.1g 0.12g N/A
Calories per 10 g protein 123kcal 8435kcal N/A
Weight per 100 calories 65g 14g N/A
Unsaturated / Saturated Fat ratio 1.7 0.52 N/A
Net carbs 1.12g 0.06g N/A
Carbs 1.12g 0.06g 0%
Sugar 1.12g 0.06g N/A
Vitamin B3 0.064mg 0.042mg 0%
Tryptophan 0.153mg 0.012mg 0%
Threonine 0.604mg 0.038mg 0%
Isoleucine 0.686mg 0.051mg 0%
Leucine 1.075mg 0.083mg 0%
Lysine 0.904mg 0.067mg 0%
Methionine 0.392mg 0.021mg 0%
Phenylalanine 0.668mg 0.041mg 0%
Valine 0.767mg 0.057mg 0%
Histidine 0.298mg 0.023mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +1380%
Contains more CarbsCarbs +1766.7%
Contains more WaterWater +315.9%
Contains more OtherOther +2575%
Contains more FatsFats +664.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Butter
Butter
2
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 -93.5%
Contains more Mono. FatMonounsaturated fat +474.7%
Contains more Poly. FatPolyunsaturated fat +112.9%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.