USDA-derived comparison
Butter vs Olive Oil
Butter leads for Vitamin A, Vitamin D and Vitamin B12; Olive Oil answers with Vitamin E and Vitamin K.
Who each is for: Choose butter for vitamin A and vitamin D. Choose olive Oil for vitamin E and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Butter
Typical serving: 1 tbsp (14g)
10/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Butter | Olive Oil |
|---|---|---|
| Calories | 717 kcal | 884 kcal |
| Protein | 1 g | 0 g |
| Carbs | 0 g | 0 g |
| Fat | 81 g | 100 g |
| Fiber | 0 g | 0 g |
| Sat fat | 51 g | 14 g |
| Sodium | 650 mg | 2 mg |
| Potassium | 24 mg | 1 mg |
| Calcium | 24 mg | 1 mg |
| Iron | 0 mg | 0.6 mg |
| Magnesium | 2 mg | 0 mg |
| Zinc | 0.1 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 1.5 µg | 0 µg |
| Vitamin B12 | 0.2 µg | 0 µg |
| Folate | 3 µg | 0 µg |
Servings differ: 1 tbsp of butter is about 14g, 1 tbsp of olive oil about 14g. Scale accordingly before deciding anything on the 100g basis alone.
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