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  6. Beans vs. Buttermilk

Beans vs. Buttermilk — In-Depth Nutrition Comparison

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What are the differences between beans and buttermilk?

  • Beans are higher in fiber, copper, vitamin B1, zinc, and vitamin B6; however, buttermilk is richer in vitamin B12, vitamin B2, and calcium.
  • Beans' daily need coverage for fiber is 22% more.
  • Buttermilk contains 19 times less copper than beans. Beans contain 0.206mg of copper, while buttermilk contains 0.011mg.
  • Beans have less sodium.

We used Beans, baked, canned, no salt added and Milk, buttermilk, fluid, cultured, lowfat types in this article.

Infographic

Beans 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.
Beans
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +190.9%
Contains more PotassiumPotassium +96%
Contains more IronIron +480%
Contains more CopperCopper +1772.7%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +125%
Contains more CalciumCalcium +132%

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.
Beans
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 CVitamin C +210%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B3Vitamin B3 +641.4%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +380%
Contains more CholineCholine +74%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin B2Vitamin B2 +156.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beans Buttermilk DV% diff.
Copper 0.206mg 0.011mg 22%
Fiber 5.5g 0g 22%
Vitamin B1 0.15mg 0.034mg 10%
Vitamin B12 0µg 0.22µg 9%
Zinc 1.4mg 0.42mg 9%
Sodium 1mg 190mg 8%
Vitamin B6 0.13mg 0.034mg 7%
Vitamin B2 0.06mg 0.154mg 7%
Calcium 50mg 116mg 7%
Vitamin B5 0.275mg 6%
Selenium 4.5µg 2µg 5%
Folate 24µg 5µg 5%
Carbs 20.49g 4.79g 5%
Magnesium 32mg 11mg 5%
Potassium 296mg 151mg 4%
Protein 4.8g 3.31g 3%
Calories 105kcal 40kcal 3%
Iron 0.29mg 0.05mg 3%
Phosphorus 104mg 89mg 2%
Saturated fat 0.103g 0.548g 2%
Vitamin C 3.1mg 1mg 2%
Vitamin B3 0.43mg 0.058mg 2%
Choline 30.8mg 17.7mg 2%
Polyunsaturated fat 0.172g 0.033g 1%
Vitamin E 0.15mg 0.05mg 1%
Cholesterol 0mg 4mg 1%
Monounsaturated fat 0.035g 0.254g 1%
Vitamin K 0.8µg 0.1µg 1%
Fats 0.4g 0.88g 1%
Vitamin A 5µg 14µg 1%
Net carbs 14.99g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 7.78g 4.79g N/A
Manganese 0.002mg 0%
Tryptophan 0.042mg 0%
Threonine 0.141mg 0%
Isoleucine 0.171mg 0%
Leucine 0.313mg 0%
Lysine 0.277mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.171mg 0%
Valine 0.217mg 0%
Histidine 0.1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +45%
Contains more CarbsCarbs +327.8%
Contains more OtherOther +92.1%
Contains more FatsFats +120%
Contains more WaterWater +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated fat -81.2%
Contains more Poly. FatPolyunsaturated fat +421.2%
Contains more Mono. FatMonounsaturated fat +625.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.