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  6. Buttermilk vs. Chia seeds

Buttermilk vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between buttermilk and chia seeds

  • Chia seeds are richer than buttermilk in fiber, manganese, phosphorus, copper, selenium, iron, magnesium, vitamin B3, calcium, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 138% higher.

Food types used in this article are Milk, buttermilk, fluid, cultured, lowfat and Seeds, chia seeds, dried.

Infographic

Buttermilk vs Chia seeds infographic
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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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +2945.5%
Contains more CalciumCalcium +444%
Contains more PotassiumPotassium +169.5%
Contains more IronIron +15340%
Contains more CopperCopper +8300%
Contains more ZincZinc +990.5%
Contains more PhosphorusPhosphorus +866.3%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +136050%
Contains more SeleniumSelenium +2660%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +1723.5%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B3Vitamin B3 +15124.1%
Contains more FolateFolate +880%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Buttermilk Chia seeds DV% diff.
Polyunsaturated fat 0.033g 23.665g 158%
Fiber 0g 34.4g 138%
Manganese 0.002mg 2.723mg 118%
Phosphorus 89mg 860mg 110%
Copper 0.011mg 0.924mg 101%
Selenium 2µg 55.2µg 97%
Iron 0.05mg 7.72mg 96%
Magnesium 11mg 335mg 77%
Vitamin B3 0.058mg 8.83mg 55%
Calcium 116mg 631mg 52%
Vitamin B1 0.034mg 0.62mg 49%
Fats 0.88g 30.74g 46%
Zinc 0.42mg 4.58mg 38%
Protein 3.31g 16.54g 26%
Calories 40kcal 486kcal 22%
Saturated fat 0.548g 3.33g 13%
Carbs 4.79g 42.12g 12%
Folate 5µg 49µg 11%
Vitamin B12 0.22µg 0µg 9%
Sodium 190mg 16mg 8%
Potassium 151mg 407mg 8%
Vitamin B5 0.275mg 6%
Monounsaturated fat 0.254g 2.309g 5%
Vitamin E 0.05mg 0.5mg 3%
Choline 17.7mg 3%
Vitamin B6 0.034mg 3%
Vitamin A 14µg 2%
Vitamin B2 0.154mg 0.17mg 1%
Vitamin C 1mg 1.6mg 1%
Cholesterol 4mg 0mg 1%
Net carbs 4.79g 7.72g N/A
Vitamin D 1IU 0%
Sugar 4.79g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.042mg 0.436mg 0%
Threonine 0.141mg 0.709mg 0%
Isoleucine 0.171mg 0.801mg 0%
Leucine 0.313mg 1.371mg 0%
Lysine 0.277mg 0.97mg 0%
Methionine 0.087mg 0.588mg 0%
Phenylalanine 0.171mg 1.016mg 0%
Valine 0.217mg 0.95mg 0%
Histidine 0.1mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1454%
Contains more ProteinProtein +399.7%
Contains more FatsFats +3393.2%
Contains more CarbsCarbs +779.3%
Contains more OtherOther +439.3%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +809.1%
Contains more Poly. FatPolyunsaturated fat +71612.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.