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  6. Buttermilk vs. Almonds

Buttermilk vs. Almonds — In-Depth Nutrition Comparison

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How are buttermilk and almonds 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.

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

Infographic

Buttermilk vs Almonds 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.
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%
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%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
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
Contains more WaterWater +1943.8%
Contains more ProteinProtein +539%
Contains more FatsFats +5573.9%
Contains more CarbsCarbs +349.9%
Contains more OtherOther +232.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buttermilk Almonds
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 Buttermilk Almonds DV% diff.
Vitamin E 0.05mg 25.63mg 171%
Copper 0.011mg 1.031mg 113%
Manganese 0.002mg 2.179mg 95%
Polyunsaturated fat 0.033g 12.329g 82%
Monounsaturated fat 0.254g 31.551g 78%
Vitamin B2 0.154mg 1.138mg 76%
Fats 0.88g 49.93g 75%
Magnesium 11mg 270mg 62%
Phosphorus 89mg 481mg 56%
Fiber 0g 12.5g 50%
Iron 0.05mg 3.71mg 46%
Protein 3.31g 21.15g 36%
Calories 40kcal 579kcal 27%
Zinc 0.42mg 3.12mg 25%
Vitamin B3 0.058mg 3.618mg 22%
Potassium 151mg 733mg 17%
Saturated fat 0.548g 3.802g 15%
Calcium 116mg 269mg 15%
Vitamin B1 0.034mg 0.205mg 14%
Folate 5µg 44µg 10%
Vitamin B12 0.22µg 0µg 9%
Sodium 190mg 1mg 8%
Vitamin B6 0.034mg 0.137mg 8%
Carbs 4.79g 21.55g 6%
Choline 17.7mg 52.1mg 6%
Selenium 2µg 4.1µg 4%
Vitamin B5 0.275mg 0.471mg 4%
Vitamin A 14µg 0µg 2%
Vitamin C 1mg 0mg 1%
Cholesterol 4mg 0mg 1%
Net carbs 4.79g 9.05g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 4.35g N/A
Starch 0.72g 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.042mg 0.211mg 0%
Threonine 0.141mg 0.601mg 0%
Isoleucine 0.171mg 0.751mg 0%
Leucine 0.313mg 1.473mg 0%
Lysine 0.277mg 0.568mg 0%
Methionine 0.087mg 0.157mg 0%
Phenylalanine 0.171mg 1.132mg 0%
Valine 0.217mg 0.855mg 0%
Histidine 0.1mg 0.539mg 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
Buttermilk Almonds
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
9%
Buttermilk
78%
Almonds
Minerals Daily Need Coverage Score
15%
Buttermilk
142%
Almonds

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