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  6. Buttermilk vs. Greek yogurt

Buttermilk vs. Greek yogurt — In-Depth Nutrition Comparison

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Differences between Buttermilk and Greek yogurt

  • Buttermilk contains less Vitamin B12, Selenium, Vitamin B2, Phosphorus, and Monounsaturated Fat than Greek yogurt.
  • Greek yogurt's daily need coverage for Vitamin B12 is 22% higher.
  • Greek yogurt contains 5 times less Sodium than Buttermilk. Buttermilk contains 190mg of Sodium, while Greek yogurt contains 35mg.

The food types used in this comparison are Milk, buttermilk, fluid, cultured, lowfat and Yogurt, Greek, plain, whole milk.

Infographic

Buttermilk vs Greek yogurt 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.
Buttermilk
Buttermilk
3
:
6
Greek yogurt
Greek yogurt
Contains more Calcium +16%
Contains more Iron +∞%
Contains more Phosphorus +51.7%
Contains less Sodium -81.6%
Contains more Zinc +23.8%
Contains more Copper +54.5%
Contains more Manganese +350%
Contains more Selenium +385%
Equal in Magnesium - 11
Equal in Potassium - 141
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +16%
Contains more Iron +∞%
Contains more Phosphorus +51.7%
Contains less Sodium -81.6%
Contains more Zinc +23.8%
Contains more Copper +54.5%
Contains more Manganese +350%
Contains more Selenium +385%
Equal in Magnesium - 11
Equal in Potassium - 141

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.
Buttermilk
Buttermilk
5
:
5
Greek yogurt
Greek yogurt
Contains more Vitamin A +213.3%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +80.5%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +85.3%
Contains more Vitamin B12 +240.9%
Equal in Folate - 5
Buttermilk
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%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +213.3%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +80.5%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +85.3%
Contains more Vitamin B12 +240.9%
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buttermilk
Buttermilk
3
:
2
Greek yogurt
Greek yogurt
Contains more Carbs +20.4%
Contains more Water +10.9%
Contains more Other +23.6%
Contains more Protein +171.9%
Contains more Fats +468.2%
Equal in Water - 81.3
Buttermilk
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Carbs +20.4%
Contains more Water +10.9%
Contains more Other +23.6%
Contains more Protein +171.9%
Contains more Fats +468.2%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buttermilk
Buttermilk
1
:
2
Greek yogurt
Greek yogurt
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +740.9%
Contains more Polyunsaturated fat +1321.2%
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +740.9%
Contains more Polyunsaturated fat +1321.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buttermilk Greek yogurt Opinion
Net carbs 4.79g 3.98g Buttermilk
Protein 3.31g 9g Greek yogurt
Fats 0.88g 5g Greek yogurt
Carbs 4.79g 3.98g Buttermilk
Calories 40kcal 97kcal Greek yogurt
Sugar 4.79g 4g Greek yogurt
Calcium 116mg 100mg Buttermilk
Iron 0.05mg 0mg Buttermilk
Magnesium 11mg 11mg
Phosphorus 89mg 135mg Greek yogurt
Potassium 151mg 141mg Buttermilk
Sodium 190mg 35mg Greek yogurt
Zinc 0.42mg 0.52mg Greek yogurt
Copper 0.011mg 0.017mg Greek yogurt
Manganese 0.002mg 0.009mg Greek yogurt
Selenium 2µg 9.7µg Greek yogurt
Vitamin A 47IU 15IU Buttermilk
Vitamin A RAE 14µg 2µg Buttermilk
Vitamin E 0.05mg 0.01mg Buttermilk
Vitamin D 1IU 0IU Buttermilk
Vitamin C 1mg 0mg Buttermilk
Vitamin B1 0.034mg 0.023mg Buttermilk
Vitamin B2 0.154mg 0.278mg Greek yogurt
Vitamin B3 0.058mg 0.208mg Greek yogurt
Vitamin B5 0.275mg 0.331mg Greek yogurt
Vitamin B6 0.034mg 0.063mg Greek yogurt
Folate 5µg 5µg
Vitamin B12 0.22µg 0.75µg Greek yogurt
Vitamin K 0.1µg 0µg Buttermilk
Tryptophan 0.042mg Buttermilk
Threonine 0.141mg Buttermilk
Isoleucine 0.171mg Buttermilk
Leucine 0.313mg Buttermilk
Lysine 0.277mg Buttermilk
Methionine 0.087mg Buttermilk
Phenylalanine 0.171mg Buttermilk
Valine 0.217mg Buttermilk
Histidine 0.1mg Buttermilk
Cholesterol 4mg 13mg Buttermilk
Saturated Fat 0.548g 2.395g Buttermilk
Omega-3 - DHA 0g 0.004g Greek yogurt
Monounsaturated Fat 0.254g 2.136g Greek yogurt
Polyunsaturated fat 0.033g 0.469g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buttermilk Greek yogurt
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
17%
Greek yogurt
Minerals Daily Need Coverage Score
15%
Buttermilk
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 12)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Cholesterol?
Buttermilk
Buttermilk is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Buttermilk
Buttermilk is lower in Saturated Fat (difference - 1.847g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.