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Buttermilk vs. Coconut oil — In-Depth Nutrition Comparison

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A recap on differences between buttermilk and coconut oil

  • Buttermilk is higher than coconut oil in phosphorus, vitamin B2, calcium, vitamin B12, and vitamin B5.
  • Coconut oil covers your daily saturated fat needs 410% more than buttermilk.
  • The amount of sodium in coconut oil is lower.

Food varieties used in this article are Milk, buttermilk, fluid, cultured, lowfat and Oil, coconut.

Infographic

Buttermilk vs Coconut oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11500%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Iron ~0.05mg

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5800%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin KVitamin K +500%
~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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +300333.3%
Contains more FatsFats +11156.8%
~equal in Other ~0.91g

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +2392.9%
Contains more Poly. FatPolyunsaturated fat +5057.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buttermilk Coconut oil DV% diff.
Saturated fat 0.548g 82.475g 372%
Fats 0.88g 99.06g 151%
Calories 40kcal 892kcal 43%
Monounsaturated fat 0.254g 6.332g 15%
Phosphorus 89mg 0mg 13%
Calcium 116mg 1mg 12%
Vitamin B2 0.154mg 0mg 12%
Polyunsaturated fat 0.033g 1.702g 11%
Vitamin B12 0.22µg 0µg 9%
Sodium 190mg 0mg 8%
Protein 3.31g 0g 7%
Vitamin B5 0.275mg 0mg 6%
Potassium 151mg 0mg 4%
Zinc 0.42mg 0.02mg 4%
Selenium 2µg 0µg 4%
Magnesium 11mg 0mg 3%
Choline 17.7mg 0.3mg 3%
Vitamin B1 0.034mg 0mg 3%
Vitamin B6 0.034mg 0mg 3%
Carbs 4.79g 0g 2%
Vitamin A 14µg 0µg 2%
Cholesterol 4mg 0mg 1%
Vitamin C 1mg 0mg 1%
Copper 0.011mg 0mg 1%
Folate 5µg 0µg 1%
Net carbs 4.79g 0g N/A
Vitamin D 1IU 0IU 0%
Iron 0.05mg 0.05mg 0%
Sugar 4.79g 0g N/A
Vitamin E 0.05mg 0.11mg 0%
Manganese 0.002mg 0mg 0%
Vitamin B3 0.058mg 0mg 0%
Vitamin K 0.1µg 0.6µg 0%
Trans fat 0.028g N/A
Tryptophan 0.042mg 0mg 0%
Threonine 0.141mg 0mg 0%
Isoleucine 0.171mg 0mg 0%
Leucine 0.313mg 0mg 0%
Lysine 0.277mg 0mg 0%
Methionine 0.087mg 0mg 0%
Phenylalanine 0.171mg 0mg 0%
Valine 0.217mg 0mg 0%
Histidine 0.1mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buttermilk Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
15%
Buttermilk
0%
Coconut oil

Comparison summary

Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.79g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 190mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 0)
Which food is lower in Saturated fat?
Buttermilk
Buttermilk is lower in Saturated fat (difference - 81.927g)
Which food is cheaper?
Buttermilk
Buttermilk is cheaper (difference - $0.2)
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

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.