Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
All values are per 100 g of the USDA reference entry for each food. Vitamin A is higher in Butter than in Extra virgin olive oil (684 µg vs 0 µg). Cholesterol is higher in Butter than in Extra virgin olive oil (215 mg vs 0 mg). Total sugars is higher in Butter than in Extra virgin olive oil (0.06 g vs 0 g). Water is higher in Butter than in Extra virgin olive oil (16.2 g vs 0 g).
Differences are stated, not ranked. Which food suits you depends on the rest of your diet, portion size and your own circumstances.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Butter | Extra virgin olive oil |
|---|---|---|
Macronutrients | ||
| Calorieskcal | 71736% DV | 884 — highest of the foods compared44% DV |
| Proteing | 0.85 — highest of the foods compared2% DV | 00% DV |
| Total fatg | 81.1104% DV | 100 — highest of the foods compared128% DV |
| Carbohydrateg | 0.06 — highest of the foods compared0% DV | 00% DV |
| Fibreg | 00% DV | 00% DV |
| Total sugarsg | 0.06 — highest of the foods compared | 0 |
| Waterg | 16.2 — highest of the foods compared | 0 |
Fats | ||
| Saturated fatg | 50.5 — highest of the foods compared252% DV | 13.869% DV |
| Monounsaturated fatg | 23.4 | 73 — highest of the foods compared |
| Polyunsaturated fatg | 3.01 | 10.5 — highest of the foods compared |
| Cholesterolmg | 215 — highest of the foods compared72% DV | 00% DV |
| ALA (omega-3)g | 0.315 | No value recorded |
| EPA (omega-3)g | 0 | 0 |
| DHA (omega-3)g | 0 | 0 |
| DPA (omega-3)g | 0 | 0 |
| Linoleic acid (omega-6)g | 1.83 | 9.76 — highest of the foods compared |
Vitamins | ||
| Vitamin Aµg | 684 — highest of the foods compared76% DV | 00% DV |
| Vitamin Cmg | 00% DV | 00% DV |
| Vitamin Dµg | 00% DV | 00% DV |
| Vitamin Emg | 2.3215% DV | 14.3 — highest of the foods compared96% DV |
| Vitamin Kµg | 76% DV | 60.2 — highest of the foods compared50% DV |
| Thiamin (B1)mg | 0.0050 — highest of the foods compared0% DV | 00% DV |
| Riboflavin (B2)mg | 0.034 — highest of the foods compared3% DV | 00% DV |
| Niacin (B3)mg | 0.042 — highest of the foods compared0% DV | 00% DV |
| Pantothenic acid (B5)mg | 0.11 — highest of the foods compared2% DV | 00% DV |
| Vitamin B6mg | 0.0030 — highest of the foods compared0% DV | 00% DV |
| Folateµg | 3 — highest of the foods compared1% DV | 00% DV |
| Vitamin B12µg | 0.17 — highest of the foods compared7% DV | 00% DV |
| Cholinemg | 18.8 — highest of the foods compared3% DV | 0.30% DV |
Minerals | ||
| Calciummg | 24 — highest of the foods compared2% DV | 10% DV |
| Ironmg | 0.020% DV | 0.56 — highest of the foods compared3% DV |
| Magnesiummg | 2 — highest of the foods compared0% DV | 00% DV |
| Phosphorusmg | 24 — highest of the foods compared2% DV | 00% DV |
| Potassiummg | 24 — highest of the foods compared1% DV | 10% DV |
| Sodiummg | 11 — highest of the foods compared0% DV | 20% DV |
| Zincmg | 0.09 — highest of the foods compared1% DV | 00% DV |
| Coppermg | 0.016 — highest of the foods compared2% DV | 00% DV |
| Manganesemg | 0.0040 — highest of the foods compared0% DV | 00% DV |
| Seleniumµg | 1 — highest of the foods compared2% DV | 00% DV |
Other | ||
| Beta-caroteneµg | 158 — highest of the foods compared | 0 |
| Alpha-caroteneµg | 0 | 0 |
| Lycopeneµg | 0 | 0 |
| Lutein + zeaxanthinµg | 0 | 0 |
| Caffeinemg | 0 | 0 |
| Ashg | 0.09 — highest of the foods compared | 0 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Butter | Extra virgin olive oil |
|---|---|---|
| Conjugated linoleic acidFatty acid | Notable | Not recorded for this food |
| HydroxytyrosolPhenolic alcohol | Not recorded for this food | Primary |
| Medium-chain triglyceridesFatty acid | Present | Not recorded for this food |
| OleocanthalSecoiridoid phenolic | Not recorded for this food | Primary |
| PhytosterolsPlant sterol | Not recorded for this food | Present |
| PolyphenolsPolyphenol (class) | Not recorded for this food | Primary |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Butter | Extra virgin olive oil |
|---|---|---|
| Circulation | No claims recorded in this category | Yes |
| Heart Health | Yes | Yes |
| Inflammation | No claims recorded in this category | Yes |
| Weight Management | Yes | No claims recorded in this category |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.