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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, calcium, and protein; however, butter is higher in fats, vitamin A, and vitamin E.
  • Butter covers your daily need for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Butter
Butter
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +529.2%
Contains more IronIron +150%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +270.8%
Contains more SeleniumSelenium +100%
Contains more CopperCopper +45.5%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 4.7% 1% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8%
Butter
Butter
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +352.9%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +1033.3%
Contains more Vitamin B12Vitamin B12 +29.4%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +4785.7%
Contains more Vitamin EVitamin E +4540%
Contains more Vitamin KVitamin K +6900%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buttermilk Butter DV% diff.
Saturated fat 0.548g 50.489g 227%
Fats 0.88g 81.11g 123%
Vitamin A 14µg 684µg 74%
Cholesterol 4mg 215mg 70%
Monounsaturated fat 0.254g 23.43g 58%
Calories 40kcal 717kcal 34%
Polyunsaturated fat 0.033g 3.01g 20%
Omega-3 (ALA) 0.315g 20%
Vitamin E 0.05mg 2.32mg 15%
Omega-6 (Linoleic acid) 2.166g 13%
Calcium 116mg 24mg 9%
Phosphorus 89mg 24mg 9%
Vitamin B2 0.154mg 0.034mg 9%
Sodium 190mg 11mg 8%
Vitamin K 0.1µg 7µg 6%
Protein 3.31g 0.85g 5%
Potassium 151mg 24mg 4%
Zinc 0.42mg 0.09mg 3%
Vitamin B5 0.275mg 0.11mg 3%
Carbs 4.79g 0.06g 2%
Magnesium 11mg 2mg 2%
Selenium 2µg 1µg 2%
Vitamin B1 0.034mg 0.005mg 2%
Vitamin B6 0.034mg 0.003mg 2%
Vitamin B12 0.22µg 0.17µg 2%
Vitamin C 1mg 0mg 1%
Copper 0.011mg 0.016mg 1%
Folate 5µg 3µg 1%
Protein per 100 calories 8.3g 0.12g N/A
Calories per 10 g protein 121kcal 8435kcal N/A
Weight per 100 calories 250g 14g N/A
Unsaturated / Saturated Fat ratio 0.52 0.52 N/A
Net carbs 4.79g 0.06g N/A
Vitamin D* 1 IU 0 IU 0%
Iron 0.05mg 0.02mg 0%
Sugar 4.79g 0.06g N/A
Manganese 0.002mg 0.004mg 0%
Vitamin B3 0.058mg 0.042mg 0%
Choline 17.7mg 18.8mg 0%
Tryptophan 0.042mg 0.012mg 0%
Threonine 0.141mg 0.038mg 0%
Isoleucine 0.171mg 0.051mg 0%
Leucine 0.313mg 0.083mg 0%
Lysine 0.277mg 0.067mg 0%
Methionine 0.087mg 0.021mg 0%
Phenylalanine 0.171mg 0.041mg 0%
Valine 0.217mg 0.057mg 0%
Histidine 0.1mg 0.023mg 0%

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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +289.4%
Contains more CarbsCarbs +7883.3%
Contains more WaterWater +402.4%
Contains more FatsFats +9117%

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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +9124.4%
Contains more Poly. FatPolyunsaturated fat +9021.2%

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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. 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.