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Buttermilk vs. Butter — In-Depth Nutrition Comparison

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Summary of differences between Buttermilk and Butter

  • Buttermilk has more Phosphorus, Vitamin B2, and Calcium, however, Butter is higher in Vitamin A RAE, Vitamin E , and Vitamin K.
  • Butter covers your daily need of Saturated Fat 250% more than Buttermilk.
  • Buttermilk has 17 times more Sodium than Butter. While Buttermilk has 190mg of Sodium, Butter has only 11mg.

These are the specific foods used in this comparison Milk, buttermilk, fluid, cultured, lowfat and Butter, without salt.

Infographic

Buttermilk vs Butter 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.
Contains more Calcium +383.3%
Contains more Iron +150%
Contains more Magnesium +450%
Contains more Phosphorus +270.8%
Contains more Potassium +529.2%
Contains more Zinc +366.7%
Contains more Selenium +100%
Contains less Sodium -94.2%
Contains more Copper +45.5%
Contains more Manganese +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Calcium +383.3%
Contains more Iron +150%
Contains more Magnesium +450%
Contains more Phosphorus +270.8%
Contains more Potassium +529.2%
Contains more Zinc +366.7%
Contains more Selenium +100%
Contains less Sodium -94.2%
Contains more Copper +45.5%
Contains more Manganese +100%

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.
:
3
Butter
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +352.9%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +150%
Contains more Vitamin B6 +1033.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +29.4%
Contains more Vitamin A +5217%
Contains more Vitamin E +4540%
Contains more Vitamin K +6900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 4% 9% 36% 2% 17% 8% 4% 28% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +352.9%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +150%
Contains more Vitamin B6 +1033.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +29.4%
Contains more Vitamin A +5217%
Contains more Vitamin E +4540%
Contains more Vitamin K +6900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +289.4%
Contains more Carbs +7883.3%
Contains more Water +402.4%
Contains more Other +2125%
Contains more Fats +9117%
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +289.4%
Contains more Carbs +7883.3%
Contains more Water +402.4%
Contains more Other +2125%
Contains more Fats +9117%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +9124.4%
Contains more Polyunsaturated fat +9021.2%
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +9124.4%
Contains more Polyunsaturated fat +9021.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buttermilk Butter Opinion
Net carbs 4.79g 0.06g Buttermilk
Protein 3.31g 0.85g Buttermilk
Fats 0.88g 81.11g Butter
Carbs 4.79g 0.06g Buttermilk
Calories 40kcal 717kcal Butter
Sugar 4.79g 0.06g Butter
Calcium 116mg 24mg Buttermilk
Iron 0.05mg 0.02mg Buttermilk
Magnesium 11mg 2mg Buttermilk
Phosphorus 89mg 24mg Buttermilk
Potassium 151mg 24mg Buttermilk
Sodium 190mg 11mg Butter
Zinc 0.42mg 0.09mg Buttermilk
Copper 0.011mg 0.016mg Butter
Manganese 0.002mg 0.004mg Butter
Selenium 2µg 1µg Buttermilk
Vitamin A 47IU 2499IU Butter
Vitamin A RAE 14µg 684µg Butter
Vitamin E 0.05mg 2.32mg Butter
Vitamin D 1IU 0IU Buttermilk
Vitamin C 1mg 0mg Buttermilk
Vitamin B1 0.034mg 0.005mg Buttermilk
Vitamin B2 0.154mg 0.034mg Buttermilk
Vitamin B3 0.058mg 0.042mg Buttermilk
Vitamin B5 0.275mg 0.11mg Buttermilk
Vitamin B6 0.034mg 0.003mg Buttermilk
Folate 5µg 3µg Buttermilk
Vitamin B12 0.22µg 0.17µg Buttermilk
Vitamin K 0.1µg 7µg Butter
Tryptophan 0.042mg 0.012mg Buttermilk
Threonine 0.141mg 0.038mg Buttermilk
Isoleucine 0.171mg 0.051mg Buttermilk
Leucine 0.313mg 0.083mg Buttermilk
Lysine 0.277mg 0.067mg Buttermilk
Methionine 0.087mg 0.021mg Buttermilk
Phenylalanine 0.171mg 0.041mg Buttermilk
Valine 0.217mg 0.057mg Buttermilk
Histidine 0.1mg 0.023mg Buttermilk
Cholesterol 4mg 215mg Buttermilk
Saturated Fat 0.548g 50.489g Buttermilk
Monounsaturated Fat 0.254g 23.43g Butter
Polyunsaturated fat 0.033g 3.01g Butter
Omega-6 - Linoleic acid 2.166g Butter
Omega-3 - ALA 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buttermilk Butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Butter
Minerals Daily Need Coverage Score
15%
Buttermilk
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Buttermilk
Buttermilk is lower in Cholesterol (difference - 211mg)
Which food is lower in Saturated Fat?
Buttermilk
Buttermilk is lower in Saturated Fat (difference - 49.941g)
Which food is richer in minerals?
Buttermilk
Buttermilk is relatively richer in minerals
Which food is richer in vitamins?
Buttermilk
Buttermilk is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 4.73g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 179mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Butter
Butter is cheaper (difference - $0.4)

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.