Butter, without salt vs Oil, olive, salad or cooking
Original comparison by NutriVerdict
Bottom line: Oil, olive, salad or cooking is the more nutrient-dense of the two, scoring 34 of 100 to 11 for Butter, without salt.
Olive oil scores 34 of 100 compared with butter's 11, making it the more nutrient-dense fat by this measure even though it carries more calories per 100 g (884 vs 717). Butter has slightly more protein (0.85 g vs 0 g) and more sodium (11 mg vs 2 mg), while olive oil is essentially pure fat at 100 g of fat versus butter's 81.1 g.
Choose olive oil when a lower-sodium fat is the goal, such as for dressings or finishing dishes. Choose butter when a recipe calls for its flavor or when you're using small amounts where the calorie gap is minor. Both are calorie-dense, so neither is a meaningful source of protein or fiber, and portion control matters for each.
Head to head, per 100 g
| Metric | Butter, without salt | Oil, olive |
|---|---|---|
| Nutrient Density Score | 11 | 34 |
| Calories | 717 kcal | 884 kcal |
| Protein | 0.9 g | 0 g |
| Carbohydrate | 0.1 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Sugars | 0.1 g | 0 g |
| Total fat | 81 g | 100 g |
| Saturated fat | 51 g | 14 g |
| Sodium | 11 mg | 2 mg |
| Potassium | 24 mg | 1 mg |
| Calcium | 24 mg | 1 mg |
| Iron | 0 mg | 0.6 mg |
| Magnesium | 2 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 684 ug | 0 ug |
| Vitamin E | 2.3 mg | 14 mg |
| Cholesterol | 215 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Oil, olive, salad or cooking healthier than Butter, without salt?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Oil, olive, salad or cooking scores higher, 34 of 100 to 11. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Butter, without salt or Oil, olive, salad or cooking?
Butter, without salt has more protein, 0.9 g per 100 g to 0 g.
Which has fewer calories?
Butter, without salt is lower in calories, 717 kcal per 100 g to 884 kcal.