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  6. Buttermilk vs. Ham

Buttermilk vs. Ham — In-Depth Nutrition Comparison

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Important differences between Buttermilk and Ham

  • Buttermilk has less Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Zinc, Vitamin B12, Iron, and Phosphorus.
  • Ham's daily need coverage for Vitamin B1 is 60% more.
  • Buttermilk is lower in Sodium.

The food varieties used in the comparison are Milk, buttermilk, fluid, cultured, lowfat and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Buttermilk vs Ham 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
2
:
8
Ham
Ham
Contains more Calcium +1350%
Contains less Sodium -84.2%
Contains more Iron +2860%
Contains more Magnesium +27.3%
Contains more Phosphorus +120.2%
Contains more Potassium +90.1%
Contains more Zinc +585.7%
Contains more Copper +618.2%
Contains more Manganese +2600%
Contains more Selenium +875%
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +1350%
Contains less Sodium -84.2%
Contains more Iron +2860%
Contains more Magnesium +27.3%
Contains more Phosphorus +120.2%
Contains more Potassium +90.1%
Contains more Zinc +585.7%
Contains more Copper +618.2%
Contains more Manganese +2600%
Contains more Selenium +875%

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
4
:
8
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2117.6%
Contains more Vitamin B2 +31.2%
Contains more Vitamin B3 +6836.2%
Contains more Vitamin B5 +46.5%
Contains more Vitamin B6 +1076.5%
Contains more Vitamin B12 +195.5%
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%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +2117.6%
Contains more Vitamin B2 +31.2%
Contains more Vitamin B3 +6836.2%
Contains more Vitamin B5 +46.5%
Contains more Vitamin B6 +1076.5%
Contains more Vitamin B12 +195.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buttermilk
Buttermilk
2
:
3
Ham
Ham
Contains more Carbs +219.3%
Contains more Water +33.2%
Contains more Protein +532.3%
Contains more Fats +528.4%
Contains more Other +391%
Buttermilk
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +219.3%
Contains more Water +33.2%
Contains more Protein +532.3%
Contains more Fats +528.4%
Contains more Other +391%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buttermilk
Buttermilk
1
:
2
Ham
Ham
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +931.5%
Contains more Polyunsaturated fat +1536.4%
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +931.5%
Contains more Polyunsaturated fat +1536.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buttermilk Ham Opinion
Net carbs 4.79g 1.5g Buttermilk
Protein 3.31g 20.93g Ham
Fats 0.88g 5.53g Ham
Carbs 4.79g 1.5g Buttermilk
Calories 40kcal 145kcal Ham
Sugar 4.79g 0g Ham
Calcium 116mg 8mg Buttermilk
Iron 0.05mg 1.48mg Ham
Magnesium 11mg 14mg Ham
Phosphorus 89mg 196mg Ham
Potassium 151mg 287mg Ham
Sodium 190mg 1203mg Buttermilk
Zinc 0.42mg 2.88mg Ham
Copper 0.011mg 0.079mg Ham
Manganese 0.002mg 0.054mg Ham
Selenium 2µg 19.5µg Ham
Vitamin A 47IU 0IU Buttermilk
Vitamin A RAE 14µg 0µg Buttermilk
Vitamin E 0.05mg 0.25mg Ham
Vitamin D 1IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 1mg 0mg Buttermilk
Vitamin B1 0.034mg 0.754mg Ham
Vitamin B2 0.154mg 0.202mg Ham
Vitamin B3 0.058mg 4.023mg Ham
Vitamin B5 0.275mg 0.403mg Ham
Vitamin B6 0.034mg 0.4mg Ham
Folate 5µg 3µg Buttermilk
Vitamin B12 0.22µg 0.65µg Ham
Vitamin K 0.1µg 0µg Buttermilk
Tryptophan 0.042mg 0.251mg Ham
Threonine 0.141mg 0.931mg Ham
Isoleucine 0.171mg 0.918mg Ham
Leucine 0.313mg 1.661mg Ham
Lysine 0.277mg 1.775mg Ham
Methionine 0.087mg 0.553mg Ham
Phenylalanine 0.171mg 0.904mg Ham
Valine 0.217mg 0.908mg Ham
Histidine 0.1mg 0.75mg Ham
Cholesterol 4mg 53mg Buttermilk
Saturated Fat 0.548g 1.81g Buttermilk
Monounsaturated Fat 0.254g 2.62g Ham
Polyunsaturated fat 0.033g 0.54g Ham

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buttermilk Ham
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
45%
Ham
Minerals Daily Need Coverage Score
15%
Buttermilk
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 4.79g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sodium?
Buttermilk
Buttermilk contains less Sodium (difference - 1013mg)
Which food is lower in Cholesterol?
Buttermilk
Buttermilk is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Buttermilk
Buttermilk is lower in Saturated Fat (difference - 1.262g)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.