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  6. Buttermilk vs. Brown rice

Buttermilk vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between buttermilk and brown rice

  • Buttermilk is higher in calcium and vitamin B12, yet brown rice is higher in manganese, vitamin B3, vitamin B1, copper, selenium, vitamin B6, and magnesium.
  • Brown rice covers your daily manganese needs 42% more than buttermilk.
  • The amount of sodium in brown rice is lower.

Food varieties used in this article are Milk, buttermilk, fluid, cultured, lowfat and Rice, brown, long-grain, cooked.

Infographic

Buttermilk vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +3766.7%
Contains more PotassiumPotassium +75.6%
Contains more MagnesiumMagnesium +254.5%
Contains more IronIron +1020%
Contains more CopperCopper +863.6%
Contains more ZincZinc +69%
Contains more PhosphorusPhosphorus +15.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +48600%
Contains more SeleniumSelenium +190%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +123.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +92.4%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +423.5%
Contains more Vitamin B3Vitamin B3 +4315.5%
Contains more Vitamin B5Vitamin B5 +38.2%
Contains more Vitamin B6Vitamin B6 +261.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buttermilk Brown rice DV% diff.
Manganese 0.002mg 0.974mg 42%
Vitamin B3 0.058mg 2.561mg 16%
Vitamin B1 0.034mg 0.178mg 12%
Calcium 116mg 3mg 11%
Copper 0.011mg 0.106mg 11%
Starch 24.79g 10%
Vitamin B12 0.22µg 0µg 9%
Sodium 190mg 4mg 8%
Vitamin B6 0.034mg 0.123mg 7%
Carbs 4.79g 25.58g 7%
Vitamin B2 0.154mg 0.069mg 7%
Selenium 2µg 5.8µg 7%
Magnesium 11mg 39mg 7%
Iron 0.05mg 0.56mg 6%
Fiber 0g 1.6g 6%
Calories 40kcal 123kcal 4%
Zinc 0.42mg 0.71mg 3%
Vitamin B5 0.275mg 0.38mg 2%
Polyunsaturated fat 0.033g 0.366g 2%
Phosphorus 89mg 103mg 2%
Choline 17.7mg 9.2mg 2%
Vitamin A 14µg 0µg 2%
Potassium 151mg 86mg 2%
Protein 3.31g 2.74g 1%
Cholesterol 4mg 0mg 1%
Vitamin E 0.05mg 0.17mg 1%
Vitamin C 1mg 0mg 1%
Folate 5µg 9µg 1%
Saturated fat 0.548g 0.26g 1%
Fats 0.88g 0.97g 0%
Net carbs 4.79g 23.98g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 0.24g N/A
Vitamin K 0.1µg 0.2µg 0%
Monounsaturated fat 0.254g 0.369g 0%
Tryptophan 0.042mg 0.033mg 0%
Threonine 0.141mg 0.095mg 0%
Isoleucine 0.171mg 0.109mg 0%
Leucine 0.313mg 0.214mg 0%
Lysine 0.277mg 0.099mg 0%
Methionine 0.087mg 0.058mg 0%
Phenylalanine 0.171mg 0.133mg 0%
Valine 0.217mg 0.151mg 0%
Histidine 0.1mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +20.8%
Contains more WaterWater +28.3%
Contains more OtherOther +102.3%
Contains more FatsFats +10.2%
Contains more CarbsCarbs +434%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -52.6%
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +1009.1%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.