Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
pam cooking spray
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and pam cooking spray:
Both pam cooking spray and butter, unsalted are high in calories. Pam cooking spray has a little more calories (10%) than butter, unsalted by weight - pam cooking spray has 792 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is lighter in carbs, heavier in fat and similar to pam cooking spray for protein. Butter, unsalted has a macronutrient ratio of 0:0:100 and for pam cooking spray, 0:18:82 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | PAM Cooking Spray | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | 18% |
| Fat | 100% | 82% |
| Alcohol | ~ | ~ |
Butter, unsalted has 343.8 times less carbohydrates than pam cooking spray - pam cooking spray has 20.7g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
Butter, unsalted and pam cooking spray contain similar amounts of sugar - butter, unsalted has 0.06g of sugar per 100 grams and pam cooking spray does not contain significant amounts.
Pam cooking spray and butter, unsalted contain similar amounts of protein - pam cooking spray has 0.26g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Both pam cooking spray and butter, unsalted are high in saturated fat. Butter, unsalted has 905% more saturated fat than pam cooking spray - pam cooking spray has 5g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
Butter, unsalted is high in cholesterol and pam cooking spray has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and pam cooking spray does not contain significant amounts.
Butter, unsalted is an excellent source of Vitamin A and it has more Vitamin A than pam cooking spray - butter, unsalted has 684ug of Vitamin A per 100 grams and pam cooking spray does not contain significant amounts.
Butter, unsalted has more Vitamin E than pam cooking spray - butter, unsalted has 2.3mg of Vitamin E per 100 grams and pam cooking spray does not contain significant amounts.
Butter, unsalted has more Vitamin K than pam cooking spray - butter, unsalted has 7ug of Vitamin K per 100 grams and pam cooking spray does not contain significant amounts.
Butter, unsalted has more riboflavin, pantothenic acid, folate and Vitamin B12.
| Butter, Unsalted | PAM Cooking Spray | |
|---|---|---|
| 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 | ~ |
Butter, unsalted has more calcium than pam cooking spray - butter, unsalted has 24mg of calcium per 100 grams and pam cooking spray does not contain significant amounts.
Butter, unsalted and pam cooking spray contain similar amounts of iron - butter, unsalted has 0.02mg of iron per 100 grams and pam cooking spray does not contain significant amounts.
Butter, unsalted has more potassium than pam cooking spray - butter, unsalted has 24mg of potassium per 100 grams and pam cooking spray does not contain significant amounts.
For omega-3 fatty acids, pam cooking spray has more alpha linoleic acid (ALA) than butter, unsalted per 100 grams.
| Butter, Unsalted | PAM Cooking Spray | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 7.19 G |
| Total | 1.18 G | 7.19 G |
Comparing omega-6 fatty acids, pam cooking spray has more linoleic acid than butter, unsalted per 100 grams.
| Butter, Unsalted | PAM Cooking Spray | |
|---|---|---|
| other omega 6 | 0.138 G | ~ |
| linoleic acid | 1.83 G | 14.955 G |
| Total | 1.968 G | 14.955 G |
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 PAM Cooking Spray (Oil, PAM cooking spray, original) .
Butter, Unsalted g
()
|
Daily Values (%) |
PAM Cooking Spray 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 | |||