Butter and coconut oil are both high in saturated fat but differ in their fatty acid composition. Butter's saturated fat comes primarily from long-chain fatty acids, while coconut oil's saturated fat is predominantly medium-chain triglycerides (MCTs). Butter also contains cholesterol and small amounts of fat-soluble vitamins A, D, E and K. Coconut oil contains no cholesterol and no vitamins. Neither is considered a heart-healthy fat compared to olive oil or avocado oil, though both can be used in moderation in a balanced diet. Butter has a stronger flavour advantage in baking. Coconut oil has a higher smoke point making it more suitable for high-heat cooking.
⚖️ Nutrition Comparison
| Nutrient | Butter | 100% Organic Extra Virgin Coconut Oil |
|---|---|---|
| Calories | 100 kcal | 130.1 kcal |
| Total Fat | 11 g | 14 g |
| Saturated Fat | 7 g | 12 g |
| Cholesterol | 30 mg | 0 mg |
| Sodium | 90 mg | 0 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 0 g | 0 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Butter or 100% Organic Extra Virgin Coconut Oil?
Butter has 100 calories and 100% Organic Extra Virgin Coconut Oil has 130.1 calories per comparable serving. 100% Organic Extra Virgin Coconut Oil is the more calorie-dense of the two.
Which has more protein, Butter or 100% Organic Extra Virgin Coconut Oil?
Butter provides 0g of protein versus 0g in 100% Organic Extra Virgin Coconut Oil. Butter is the higher-protein choice.
Which has less fat, Butter or 100% Organic Extra Virgin Coconut Oil?
Butter contains 11g of fat compared with 14g in 100% Organic Extra Virgin Coconut Oil. Butter is the leaner option.
Which has less saturated fat, Butter or 100% Organic Extra Virgin Coconut Oil?
Butter has 7g of saturated fat and 100% Organic Extra Virgin Coconut Oil has 12g. Butter is lower in saturated fat.
Which has more sodium, Butter or 100% Organic Extra Virgin Coconut Oil?
Butter contains 90mg of sodium versus 0mg in 100% Organic Extra Virgin Coconut Oil. Butter is higher in sodium.
Do Butter or 100% Organic Extra Virgin Coconut Oil contain fiber?
Neither Butter nor 100% Organic Extra Virgin Coconut Oil is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Butter → Calories in 100% Organic Extra Virgin Coconut Oil →