Who doesn't know butter and margarine? They are the most famous ingredients for baking and cooking. But did you know the difference, the benefits and the harm of it? Butter is a concentrated source of milk fats (80%) with some water and nonfat milk solids. It is made from milk or cream, or both of these ingredients. Butter, as a source of natural vitamin A and D, no preservatives and it taste better. Margarine is made from vegetable oil, with 80% fat and 20% water and solids, of which about 3% is salt. It is often flavoured with skim milk or a synthetically produced chemical compound that is similar to the flavour of butter. Sometimes, it is also fortified with vitamin A and D to match the nutritional make-up of butter. The controversy of margarine lies within its level of trans fat, which is largely a man-made fat. Trans fats are formed when hydrogen is added to vegetable oils, making the oil more solid and less likely to spoil. If you choose the right type, Butter is actually healthier than margarine, a long as it's made from the milk. In fact, butter is one of the best natural sources of the healthy fats, conjugated linoleic acid (CLA) that helps you to build muscle and lose fat. It is a good source of healthy fats, MCTs, and omega-3's, also contains a few very unique vitamins that are hard to get elsewhere can improve your cardiovascular function, and even lower diabetes risk. Having those healthy fats and vitamins in our diet will help us improving our cardiovascular function and lower diabetes risk.