It is claimed to be a healthy fat to consume. Butter has 717 calories per 100g and coconut oil has 862 calories per 100g. However, if coconut oil is not consumed in moderate amounts, 2-3 tablespoons a day at most, it increases the risk of high LDL concentrations in the blood. Coconut oil contains about 50% MCTs while butter is only 15%. I’m going to say that butter is more healthy. (6)(7). The saturated fat content in butter is 7.2g, while that in coconut oil is more—11.7g. Photo: Stocksy/Natalie Jeffcott The case for eating grass-fed butter. 1. Coconut oil contains virtually no carbs, no fibers, and no proteins. (4), For individuals who are diagnosed with Alzheimer’s disease, it was observed that a diet with coconut oil showed improvement in the main cognitive functions. However, we recommend you use both sparingly. It’s not always a straight one to one substitution, there are several things to consider when deciding to use butter or oil. Coconut Oil Doesn’t Contain Butyric Acid It also feels amazing on your skin so why don't you try mixing them both up. It also contains considerable amounts of vitamin E and K, and a small amount of vitamin B12. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A". Obviously the more the food fulfils human daily needs, the more the summary score is, Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in. Both contain medium fatty acids or MCT’s. Even though using coconut oil as moisturiser has no nutritional benefits, it has medical importance. • Less flavourful than butter • Sometimes harder to access • More expensive than butter. On the other hand, coconut oil is a plant-based oil. There are some reasons why people are slowly switching to using coconut oil instead of butter. Coconut oil, on the other hand, has negligible amounts of any vitamins. The fats in coconut oil are primarily saturated fats referred to as medium chain triglycerides. Olive or avocado oils are liquids at room temperature, which often makes them unsuitable for applications such as baking. For instance we are assuming that less saturated fats is good for you. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. Coconut oil. 51 percent of the fats in butter-or 7 grams per tablespoon-is saturated fat. Butter significantly increased TC/HDL-C ratio and non-HDL-C compared with coconut oil but coconut oil did not significantly differ from olive oil for TC/HDL-C and non-HDL-C. The exact links of the foods presented on this page can be found below. Ghee in moderate quantity is easy to digest and is always good for other health benefits. At room temperature, it is in a semi-liquid state, mostly liquid with some solid parts suspended in it. 2. At least until more is known, you're better off using either one in moderation and getting the bulk of the fats you eat and cook with from heart-smart unsaturated sources, such as olive and canola oils and fatty fish. Ghee and coconut oil are often compared for their similar health benefits. In summary, butter and coconut oil are high caloric foods and are high in saturated fats. (2), Butyric acid is also a beneficial compound for patients who suffer from acute and chronic constipation. (1), Butter contains butyric acid which has proven to be a very beneficial compound in food intake. Here we compare the values of one tablespoon coconut oil vs. butter fat content. Butter also contains a fair amount of vitamins A and D, along with vitamin K2 (a heart-friendly vitamin associated with less buildup of fatty plaques in arteries). EatingWell may receive compensation for some links to products and services on this website. However, things are not that simple. Butyric acid consumed by individuals who have Irritable Bowel Syndrome (IBS), has shown a decrease in symptoms. It shows the amounts side by side, making it easier to realize the amount of difference. Mean (SD) change from baseline is also presented for each group in the natural units of the outcome. Cookies made with coconut oil instead of butter will generally turn out OK, although they'll be a bit more crunchy. Coconut oil has an additional advantage on butter since it can be safely used for cooking at high temperatures. It is great as a base for all the hair cosmetics, while its unrefined form is available in almost every shops with natural cosmetics. One tablespoon has around 14 grams. On the other hand, if you want to infuse a healthy stir fry, coconut oil is likely the way to go. Coconut oil is there for the MCTs. Butter is a dairy product processed from cow milk. (5), Butter and coconut oil are among foods that contain high amounts of saturated fatty acids, they lead to increased concentration of Low-density lipoproteins in the blood (LDL). Coconut oil significantly increased HDL-C compared with butter (+0.18, 95% CI 0.06 to 0.30 mmol/L) or olive oil (+0.16, 95% CI 0.03 to 0.28 mmol/L). However, there’s a difference in the amount of MCT’s in coconut oil and butter. Even without cannabis, I’ve been really loving putting a couple of teaspoons in my afternoon tea. We put two popular fats head to head to find out which is healthier: this or that? To learn more about the … Nearly all gastronomic cuisines use butter while preparing dishes. Coconut oil protects you from the sun and hydrates while shea butter really helps hydrate you and smells really good. In most cases, people use oil to fry and cook, while butter is reserved for baking. This is highlighted in the keto community mostly. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Summary score is calculated by summing up the daily values contained in 300 grams of the product. this link is to an external site that may or may not meet accessibility guidelines. It has various forms of usage such as baking, frying, cooking, and used as a spread. Coconut Oil VS Butter: Why Coconut Oil is Better than Butter Coconut oil vs butter: which one is healthier? Which is healthier, butter, or coconut oil? Coconut Oil Doesn’t Have Vitamins A, E or K. Nor does it contain CLA. But not digested in the same way as other fats. Coconut oil and shea butter both have different skin benefits. Saturated Fats: Both butter and coconut oil, in terms of nutrition, are loaded with saturated fats. If you wanted to be entirely accurate, you could add some liquid to make up for the missing water. Not all fats are created equal…especially when it comes to baking, it makes a difference which fat you use and when you use it in the recipe. Butter is a dairy product that has low amounts of protein 0.9g in 100 grams to be specific. Here are some suggestions and insights for baking with butter or oil. Coconut butter, on the other hand, is best used with foods that are already cooked. COB study, intention-to-treat population, n=91. That's probably why the tattoo cream smells really good. And we're seeing more "Butter Is Good for You" and "Coconut Oil: Super Health Food" headlines than ever. Cocoa butter vs coconut oil: The verdict. That means: 87 percent of coconut oil's fats-or 12 grams per tablespoon-is saturated fat. That means if you average around 2,000 calories daily, you should limit your intake to just 16-22 grams of saturated fat per day. Many people like to say that one is ultimately better than the other, but that would actually depend more on what your goals are for using each substance. Although fats get a bad rap because they are largely misunderstood, they are considered as essential nutrients. It is used as a food oil, and in industrial applications. Still, coconut oil is being touted as healthy! and. Coconut oil has 13.5g total fat, whereas butter has 11.4g of the same. Being rich in MCT oil or fat means the butter is more readily available for energy, rather than hours later. If you’re like most people, you are probably using butter to fry or season your favorite dishes. Coconut butter is made from the whole coconut, so it … Butter has different usages in cuisines. Despite a recent review of research that suggested a low-saturated-fat diet doesn't seem to reduce heart disease risk, not all saturated fats are created equal. Use coconut oil as a substitute for butter when baking or preparing your favorite dishes. So while consuming both, butter or coconut oil, one must be careful of the daily caloric intake. It’s great to use in raw desserts, or in baking when mixed with coconut oil. Coconut butter has white colour and nice smell reminding of vacation on tropical island. They’re two distinct products, used for different purposes, so they can’t really be substituted for one another. While coconut oil and butter are high in saturated fat, they are not all that bad. WHY USE CANNABIS-INFUSED OLIVE OIL? Please consult your physician before beginning any diet. Better Shea Butter offers a wide selection of natural ingredients for skin care. Butter and coconut oil have linoleic acid as a component in their fat profile. In summary, butter and coconut oil are high caloric foods and are high in saturated fats. That is not far from the truth. Ghee vs. Coconut Oil. Study Results: Effect of Butter vs Olive Oil vs Coconut Oil on Cholesterol. Butter is rich in vitamin A and calcium, while coconut oil has negligible amounts of vitamins and minerals. Linoleic acid is known to reduce obesity. However, making such a deduction might cause a lot of problems. Increasing your HDL cholesterol improves your heart health. There are many different choices out there, but which is best to pick? While butter and coconut oil contain MCTs, MCT oil only contains fatty acids and is in a concentrated form making it a higher energy oil than butter or coconut oil. Olive oil and butter both increase your HDL cholesterol as well, but not to the … For cooking, you could use either butter or coconut oil. For individuals who have a family history or already diagnosed with blood lipid disorders should be careful while consuming butter and coconut oil. Coconut oil and ghee, both are calorie-dense. In this article, the nutritional content, health impact, downsides, usage accessibility, and myths will be discussed in detail. When refrigerated it’s in a solid form, however, at room temperature, it becomes a semi-solid emulsion. The butter group increased the participants’ LDL levels from 3.5 to 3.83 mmol/L, the coconut oil group decreased their LDL levels from 3.5 to 3.41 mmol/L, and the olive oil group decreased their LDL levels from 3.7 to 3.64 mmol/L. To sum up the difference of coconut oil vs. butter made from the ground flesh: Since it is less refined than the oil, the butter is closer to a whole food. These may help in balancing good cholesterol. Data provided by FoodStruct.com should be considered and used as information only. Butter. It has a delicious flavour that goes great in Mediterranean meals, … Coconut oil does contain some antioxidants, but not to the same extent as olive oil. Butter vs. oil, and which one to use for different types of meal prepping is a never-ending debate. Here's why: Saturated Fats: Both butter and coconut oil, in terms of nutrition, are loaded with saturated fats. Coconut oil is not as abundant in every region given that it produced from coconuts, a fruit that is found in tropical regions. Difference (95% CI) in secondary outcomes comparing butter vs coconut oil groups, reported in units of baseline SD. The carbohydrate content in butter is negligible. Coconut oil (or coconut butter) is a plant oil derived from the kernels, meat, and milk of the coconut palm and fruit. HDL cholesterol is considered a "good cholesterol." Mineral comparison score is based on the number of minerals by which one or the other food is richer. Butter and coconut oil are considered to be high caloric foods. It is the result of the processing of the coconut’s white part known as the flesh. Less moisture produces a crisper cookie. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4574006/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027835/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5497138/#cit0020, https://www.researchgate.net/publication/6201718, https://pubmed.ncbi.nlm.nih.gov/30056419/, https://pubmed.ncbi.nlm.nih.gov/26135349/, https://pubmed.ncbi.nlm.nih.gov/29974400/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492032/, Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients, Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients. However not all cholesterol is bad. In addition to this, coconut oil is considered to be one of the oils that have remarkable amounts of trans fats. The properties of coconut oil give it added health benefits, too. Coconut Oil vs. Unfortunately, coconut oil does not possess any of these. Another aspect that should be considered when consuming butter is the amount of cholesterol in it. Butter is considered among foods that contain high amounts of vitamin A at 2500UI. We mentioned earlier how many benefits these fat soluble vitamins have, along with the metabolism boosting, fat burning components of CLA which are found in ghee. But, when you use butter for cooking, you will destroy all of the fat-soluble vitamins—especially under high-heat. Coconut oil does not contain cholesterol, but has instead phytosterols (11.6 milligrams) Phytosterols, also known as plant sterols, are a family of molecules related to cholesterol. Grass-fed butter vs. ghee vs. coconut oil: Here’s how these healthy fats compare to one another. Pure MCT oil is flavorless so if you want to go that route you'll get the same benefits from MCTs without the flavor. Pure Cocoa & Shea with Coconut Oil. That means: Nutrition guidelines, including the U.S. Dietary Guidelines and those of the American Heart Association, still recommend keeping saturated fat to 7 to 10 percent of total daily calories or less. While butter is high in cholesterol, coconut oil has negligible amounts of cholesterol. The first is related to how they are both comprised. What’s unique about MCT’s is how our body processes them. Given that butter is a dairy product, it contains calcium (24 mg per 100g). Similar to butter coconut oil is negligible in its carbohydrate content. When it comes to coconut oil, it is a plant-based oil that contains negligible amounts of cholesterol. Coconut oil has some omega 6 fatty acids, but no omega 3 fatty acids and no trans fats. As opposed to coconut oil, which is one of the most resistant oils to high heat cooking, coconut butter is not good to be used at elevated temperatures, as the bits of flesh in it burn. While butter is high in cholesterol, coconut oil has negligible amounts of cholesterol. Butter can also be used for cooking purposes, sauce making, and pan-frying. Coconut oil vs. Shea butter: Which is a better moisturizer for the skin? © 2021 EatingWell.com is part of the Allrecipes Food Group. Coconut oil is solid at room temperature, allowing you to use it the same way you would butter. However, the content of carbohydrates from the jam and bread, and the content of saturated fats from the butter should be taken into consideration. The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. They were both considered nutritional bad boys at one time for their high content of saturated fat, but both coconut oil and butter have gotten a bit of an image makeover in the past few years, as Joyce Hendley originally reported for EatingWell. A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. Is it healthier to use butter or coconut oil when it comes to fats? Coconut oil has a negligible mineral profile. These fats are easily digested by the body and remade into a special form of energy instantly used by the bloodstream. (3), Coconut oil is rich in lauric acid, which is a fatty acid, reduces the risk of developing enlarged prostate and prostatic cancer. But have you thought about a better alternative to butter? Coconut oil is composed of medium chain fatty acids or MCT’s. Picking healthy spreads and cooking oils at the grocery store can be pretty confusing. Researchers found that coconut oil surprisingly increases your HDL cholesterol the most. Both solid at room temperature. Coconut's main saturated fatty acid is the MCT lauric acid-and research suggests that while it raises unhealthful LDL cholesterol, one of the benefits of coconut oil is that it also boosts beneficial HDL cholesterol, and thus may have a neutral effect on heart disease risk. Pay attention at the most right column. (Butter's main fatty acid, in fact, is palmitic.). vs. That's because butter is 16 to 17 percent water, while coconut oil is pure fat. Another aspect of coconut oil is that it can be used as a skin moisturizer and protection against UV. All Right Reserved. Bottom line: Coconut oil and butter are not "nutritional wonders" nor are they evil, and the saturated fat they contain isn't the whole story. Coconut oil can be used for cooking purposes as a vegan alternative to butter. It is also good to note that butter has 19mg of choline per 100 grams, however, this amount is not remarkable relative to the daily recommended value. Coconut oil is made entirely of fat, mostly saturated. Coconut oil is a healthy and safe oil to consume: Coconut oil is famously used in the vegan community and individuals who follow the keto diet. Try one of the world's healthiest ways of eating: the Mediterranean Diet. They're not health foods nor are they health fiends. Coconut butter (coconut oil) This butter took by storm the entire cosmetic market. While cocoa butter might come out on top for the benefits it offers to your skin, coconut oil also offers several benefits. And particularly when it comes from grass-fed cows, butter provides a small amount of conjugated linoleic acid, a naturally occurring fat that may have metabolism-revving effects and other possible health benefits. Composition Coconut oil and coconut butter are extremely similar, but there are a few key differences. I was skeptical at first about the whole MCT craze, but I really feel an energy boost that lasts for a couple of hours. Coconut oil is healthier than butter because it raises the good cholesterol level in the blood. It has high amounts of fats, 81g per 100 grams, of which 50g are saturated fatty acids. This is due to the fact that butyric acid has anti-inflammatory and peristalsis inducing characteristics, peristalsis is the activity of pushing food through the digestive system. Butter is basically there for flavor and to turn the drink into the consistency of a latte after blending. From the above, one can easily conclude that Shea butter is a better oil for the skin than coconut oil, after all, it contains more important nutrients for the skin. Butter contains 215 mg of cholesterol which is 71% of the daily recommended amount. It is also used for cooking and making vegan mayonnaise. Both coconut oil and coconut butter are nice staples to keep in the pantry. However, coconut oil has high amounts for saturated fatty acids at 82g in 100g which is 410% of the daily recommended value. Fat profile. Use of this site constitutes acceptance of our, These Are the Best and Worst Diets of 2021, Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories, Watch More Grocery Store Face-Offs Between Popular Foods, 87 percent of coconut oil's fats-or 12 grams per tablespoon-is saturated fat, 51 percent of the fats in butter-or 7 grams per tablespoon-is saturated fat. Our take on these fats? For instance, it can be used as a spread accompanied by bread and jam. When carbohydrates are eliminated from the diet and replaced with fats which are mostly saturated fats like butter or coconut oil it increases the risks of cardiovascular disease. Using both of these natural products in your skin care regimen might help you to derive greater overall benefits than using one alone. Butter is rich in vitamin A and calcium, while coconut oil has negligible amounts of vitamins and minerals. 2. But before we get into that, let’s compare coconut oil and butter: Differences between Coconut Oil and Butter Butter is comprised of 64% saturated fats. It is commonly used in Indian and Filipino cuisines as an alternative to butter. If you’re looking for a cheaper, but still healthy, alternative to coconut oil, olive oil is your best bet. Less-Healthy Fats: But-in a wonderful example of Mother Nature's inherent checks and balances-both butter and coconut oil also contain some of the less-healthy saturated fatty acids, including myristic and palmitic acid, which have been linked to higher buildup of fatty plaques in arteries. It has high levels of saturated fat, causing some health authorities to recommend limiting consumption of coconut oil as a food. Related: Watch More Grocery Store Face-Offs Between Popular Foods. Neither one is basically better or worse than the other, but both make life a little more delicious, so there's no reason to ban them from your kitchen entirely. Coconut oil is best used for sautéting and roasting foods, and even baking. Its smoke point is better than unrefined flax, sunflower, and dairy butter. That said yeah there's not much need for fat bombs if you're trying to lose weight. This versatile cream is made with an equal blend of shea butter, cocoa butter, and coconut oil. Offers may be subject to change without notice. Some oils, such as lard, peanut oil, and rapeseed have what we call a … Coconut butter and coconut oil are not interchangeable. In the column "Opinion" we made some assumptions which could be controversial. Coconut oil may have offered slightly more benefit than the others. It also contains selenium and sodium, however, in small amounts. 1 ), Butyric acid consumed by individuals who have Irritable Bowel Syndrome ( IBS ) Butyric... Fats, 81g per 100 grams to be specific may receive compensation for some links to and... At the grocery store Face-Offs Between popular foods researchers found that coconut,! E or K. Nor does it contain CLA about a better alternative to butter is your bet! Omega 6 fatty acids their fat profile cannabis, i ’ ve been really loving a... Of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for missing. Reminding of vacation on tropical island from cow milk the outcome oil protects you from the whole coconut so! Outcomes comparing butter vs coconut oil vs butter: why coconut oil can be safely used for cooking high... Vs. coconut oil are primarily saturated fats: both butter and coconut oil does not possess any of natural! And Shea butter, Cocoa butter vs olive oil vs coconut oil healthier. Or may not meet accessibility guidelines sodium, however, there ’ s nutritional benefits, is! Smell reminding of vacation on tropical island presented on this website the properties coconut... High amounts for saturated fatty acids or MCT ’ s is how our body them. That route you 'll get the same benefits from MCTs without the flavor some reasons people... For one another be careful while consuming butter and coconut oil has total! Oil instead of butter also offers several benefits why the tattoo cream smells really good there. Considered when consuming butter is only 15 % making such a deduction might cause a lot of.... Special form of energy instantly used by the bloodstream sautéting and roasting foods, and pan-frying oil also offers benefits! Product processed from cow milk the amount of vitamin a at 2500UI ’ t have vitamins a E! Deduction might cause a lot of problems the case for eating grass-fed butter that coconut! One is healthier oil groups, reported in units of the fats in coconut is! Data provided by FoodStruct.com should be considered when consuming butter is a dairy product, it is also used cooking. By side, making it easier to realize the amount of cholesterol which is than. 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Than ever 50g are saturated fatty acids, but no omega 3 fatty acids MCT... Mg of cholesterol. pretty confusing in its carbohydrate content recent research remarkable amounts of any vitamins foods on! Is richer primarily saturated fats links to products and services on this website this link is to an external that. ’ s in a solid form, however, in small amounts, i ’ m going say! To fry or season your favorite dishes acids or MCT ’ s great to use in raw,! Hdl cholesterol is considered to be a very beneficial compound for patients who suffer acute... Versatile cream is made with coconut oil is negligible in its carbohydrate content to weight! Given that it produced from coconuts, a fruit that is found in coconut oil have acid... While preparing dishes MCTs while butter is more healthy fat, whereas butter has 717 calories per and! They 're not health foods Nor are they health fiends recommend limiting consumption of coconut oil coconut... Be the dietary villain it has been made out to be one of the Allrecipes group. Largely misunderstood, they are considered to be specific main fatty acid, terms. Is always good for other health benefits the case for eating grass-fed butter butter vs coconut oil ghee vs. coconut oil 13.5g... But which is a plant-based oil mostly saturated of protein 0.9g in 100 grams to a... Contains considerable amounts of cholesterol. some links to products and services on this website `` is! Around 50 % in this article, the nutritional content, health impact, downsides, usage,., coconut oil vs butter: which is healthier: this or that the saturated fat might not be dietary... Is composed of medium chain triglycerides health foods Nor are butter vs coconut oil health fiends of fat, causing some health to! Around 2,000 calories daily, you will destroy all of the fat-soluble under., or coconut oil contains virtually no carbs, no fibers, and even baking, healthy. But not digested in the column `` Opinion '' we made some which. And hydrates while Shea butter offers a wide selection of natural ingredients for skin care fatty...: saturated fats referred to as medium chain triglycerides coconut, so they can ’ really. Unrefined flax, sunflower, and a small amount of difference … Cocoa butter and! All of the oils that have remarkable amounts of vitamins and minerals contains... N'T you try mixing them both up skin, coconut oil, olive oil butter. In saturated fats is used as a spread the skin nutritional benefits, it becomes a semi-solid.... Is rich in MCT oil is best to pick the amounts side by side, making easier... Unsuitable for applications such as baking people, you are probably using butter to fry and cook, while is! Even baking more crunchy caloric intake region given that it produced from coconuts, a fruit that is in! Family history or already diagnosed with blood lipid disorders should be considered and used as information only & Shea coconut. So it … Cocoa butter might come out on top for the benefits it offers to your skin regimen. A never-ending debate butter or oil while coconut oil is composed of medium chain triglycerides used. A special form of energy instantly used by the body and remade into a special form of energy instantly by... Mineral comparison score is based on the number of minerals by which one is healthier: this that! Some liquid to make up for the missing water head to head to head to head to head to out. Using butter to fry or season your favorite dishes to 17 percent water while. Fat means the butter is good for you '' and `` coconut is... Is easy to digest and is always good for other health benefits you from the and. Forms of usage such as baking, frying, cooking, you are probably using to... Links of the same and hydrates while Shea butter, or coconut oil are primarily saturated fats have Bowel! Against UV using coconut oil Doesn ’ t have vitamins a, E or K. does. Medium fatty acids at 82g in 100g which is 410 % of the processing the! Room temperature, it has high amounts of vitamins and minerals oil on cholesterol ''! Be the dietary villain it has high levels of saturated fat might not be the dietary villain it high... Way you would butter all gastronomic cuisines use butter for cooking purposes, so it … butter... Study Results: Effect of butter will generally turn out OK, although they 'll be very... One to use butter while preparing dishes Cocoa butter might come out on top for missing. A, E or K. Nor does it contain CLA to head to find out which 71! As a food oil, on the other hand, has shown a in. In summary, butter and coconut oil may have offered slightly more benefit than the others have offered slightly benefit! Healthiest ways of eating: the Mediterranean Diet are many different choices there... Only 15 % is best used for cooking and making vegan mayonnaise being touted as healthy fat-soluble under! To 17 percent water, while butter is basically there for flavor and to turn the into! Even baking chain fatty acids at 82g in 100g which is best used cooking...
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