Butter, Unsalted vs. Olive Oil
Nutrition comparison of Butter, Unsalted and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and olive oil:
- Both olive oil and butter, unsalted are high in calories and saturated fat.
- Butter, unsalted has more riboflavin, pantothenic acid, folate and Vitamin B12.
- Butter, unsalted is an excellent source of Vitamin A.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and butter, unsalted are high in calories. Olive oil has 23% more calories than butter, unsalted - olive oil has 884 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is similar to olive oil for protein, carbs and fat. Butter, unsalted has a macronutrient ratio of 0:0:100 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Olive Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | ~ |
| Fat | 100% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both butter, unsalted and olive oil are low in carbohydrates - butter, unsalted has 0.06g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Butter, unsalted and olive oil contain similar amounts of sugar - butter, unsalted has 0.06g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Butter, unsalted has more protein than olive oil - butter, unsalted has 0.85g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both olive oil and butter, unsalted are high in saturated fat. Butter, unsalted has 266% more saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
cholesterol
Butter, unsalted is high in cholesterol and olive oil has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Butter, unsalted is an excellent source of Vitamin A and it has more Vitamin A than olive oil - butter, unsalted has 684ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 519% more Vitamin E than butter, unsalted - olive oil has 14.4mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Vitamin K
Olive oil has 760% more Vitamin K than butter, unsalted - olive oil has 60.2ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
The B Vitamins
Butter, unsalted has more riboflavin, pantothenic acid, folate and Vitamin B12.
| Butter, Unsalted | Olive Oil | |
|---|---|---|
| Thiamin | 0.005 MG | ~ |
| Riboflavin | 0.034 MG | ~ |
| Niacin | 0.042 MG | ~ |
| Pantothenic acid | 0.11 MG | ~ |
| Vitamin B6 | 0.003 MG | ~ |
| Folate | 3 UG | ~ |
| Vitamin B12 | 0.17 UG | ~ |
Minerals
calcium
Butter, unsalted has 23 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Olive oil has 27 times more iron than butter, unsalted - olive oil has 0.56mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Olive oil and butter, unsalted contain similar amounts of potassium - olive oil has 1mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both butter, unsalted and olive oil contain significant amounts of alpha linoleic acid (ALA).
| Butter, Unsalted | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 0.761 G |
| Total | 1.18 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than butter, unsalted per 100 grams.
| Butter, Unsalted | Olive Oil | |
|---|---|---|
| other omega 6 | 0.138 G | 0.414 G |
| linoleic acid | 1.83 G | 9.762 G |
| Total | 1.968 G | 10.176 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Butter, Unsalted (Butter, without salt) and Olive Oil (Oil, olive, salad or cooking) .
Butter, Unsalted g
()
|
Daily Values (%) |
Olive Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olive oil or butter, unsalted contain more calories in 100 grams?Both olive oil and butter, unsalted are high in calories. Olive oil has 20% more calories than butter, unsalted - olive oil has 884 calories in 100g and butter, unsalted has 717 calories.