Butter vs Coconut Oil: Nutrition Comparison
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 |
1 Serving (14.0g)
|
1 Serving (14.0g)
|
|---|---|---|
| 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 marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.