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  6. Almonds vs. Buttermilk

Almonds vs. Buttermilk — In-Depth Nutrition Comparison

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How are almonds and buttermilk different?

  • Almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, iron, zinc, and vitamin B3 than buttermilk.
  • Daily need coverage for vitamin E for almonds is 171% higher.

Nuts, almonds and Milk, buttermilk, fluid, cultured, lowfat are the varieties used in this article.

Infographic

Almonds vs Buttermilk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +2354.5%
Contains more CalciumCalcium +131.9%
Contains more PotassiumPotassium +385.4%
Contains more IronIron +7320%
Contains more CopperCopper +9272.7%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +440.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +108850%
Contains more SeleniumSelenium +105%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +51160%
Contains more Vitamin B1Vitamin B1 +502.9%
Contains more Vitamin B2Vitamin B2 +639%
Contains more Vitamin B3Vitamin B3 +6137.9%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin B6Vitamin B6 +302.9%
Contains more FolateFolate +780%
Contains more CholineCholine +194.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +539%
Contains more FatsFats +5573.9%
Contains more CarbsCarbs +349.9%
Contains more OtherOther +232.6%
Contains more WaterWater +1943.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +12321.7%
Contains more Poly. FatPolyunsaturated fat +37260.6%
Contains less Sat. FatSaturated fat -85.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Buttermilk
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Almonds Buttermilk DV% diff.
Vitamin E 25.63mg 0.05mg 171%
Copper 1.031mg 0.011mg 113%
Manganese 2.179mg 0.002mg 95%
Polyunsaturated fat 12.329g 0.033g 82%
Monounsaturated fat 31.551g 0.254g 78%
Vitamin B2 1.138mg 0.154mg 76%
Fats 49.93g 0.88g 75%
Magnesium 270mg 11mg 62%
Phosphorus 481mg 89mg 56%
Fiber 12.5g 0g 50%
Iron 3.71mg 0.05mg 46%
Protein 21.15g 3.31g 36%
Calories 579kcal 40kcal 27%
Zinc 3.12mg 0.42mg 25%
Vitamin B3 3.618mg 0.058mg 22%
Potassium 733mg 151mg 17%
Saturated fat 3.802g 0.548g 15%
Calcium 269mg 116mg 15%
Vitamin B1 0.205mg 0.034mg 14%
Folate 44µg 5µg 10%
Vitamin B12 0µg 0.22µg 9%
Sodium 1mg 190mg 8%
Vitamin B6 0.137mg 0.034mg 8%
Carbs 21.55g 4.79g 6%
Choline 52.1mg 17.7mg 6%
Selenium 4.1µg 2µg 4%
Vitamin B5 0.471mg 0.275mg 4%
Vitamin A 0µg 14µg 2%
Vitamin C 0mg 1mg 1%
Cholesterol 0mg 4mg 1%
Net carbs 9.05g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 4.35g 4.79g N/A
Starch 0.72g 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.042mg 0%
Threonine 0.601mg 0.141mg 0%
Isoleucine 0.751mg 0.171mg 0%
Leucine 1.473mg 0.313mg 0%
Lysine 0.568mg 0.277mg 0%
Methionine 0.157mg 0.087mg 0%
Phenylalanine 1.132mg 0.171mg 0%
Valine 0.855mg 0.217mg 0%
Histidine 0.539mg 0.1mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Buttermilk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
9%
Buttermilk
Minerals Daily Need Coverage Score
142%
Almonds
15%
Buttermilk

Comparison summary

Which food is lower in Saturated fat?
Buttermilk
Buttermilk is lower in Saturated fat (difference - 3.254g)
Which food is cheaper?
Buttermilk
Buttermilk is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 189mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.