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  6. Buttermilk vs. Flax

Buttermilk vs. Flax — In-Depth Nutrition Comparison

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How are Buttermilk and Flax different?

  • Flax is higher than Buttermilk in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax covers your daily need of Copper 134% more than Buttermilk.

Milk, buttermilk, fluid, cultured, lowfat and Seeds, flaxseed types were used in this article.

Infographic

Buttermilk vs Flax 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
0
:
10
Flax
Flax
Contains more Calcium +119.8%
Contains more Iron +11360%
Contains more Magnesium +3463.6%
Contains more Phosphorus +621.3%
Contains more Potassium +438.4%
Contains less Sodium -84.2%
Contains more Zinc +933.3%
Contains more Copper +10990.9%
Contains more Manganese +124000%
Contains more Selenium +1170%
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +119.8%
Contains more Iron +11360%
Contains more Magnesium +3463.6%
Contains more Phosphorus +621.3%
Contains more Potassium +438.4%
Contains less Sodium -84.2%
Contains more Zinc +933.3%
Contains more Copper +10990.9%
Contains more Manganese +124000%
Contains more Selenium +1170%

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
3
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +520%
Contains more Vitamin B1 +4735.3%
Contains more Vitamin B3 +5210.3%
Contains more Vitamin B5 +258.2%
Contains more Vitamin B6 +1291.2%
Contains more Folate +1640%
Contains more Vitamin K +4200%
Equal in Vitamin B2 - 0.161
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +520%
Contains more Vitamin B1 +4735.3%
Contains more Vitamin B3 +5210.3%
Contains more Vitamin B5 +258.2%
Contains more Vitamin B6 +1291.2%
Contains more Folate +1640%
Contains more Vitamin K +4200%
Equal in Vitamin B2 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buttermilk
Buttermilk
1
:
4
Flax
Flax
Contains more Water +1195%
Contains more Protein +452.6%
Contains more Fats +4690.9%
Contains more Carbs +502.9%
Contains more Other +316.9%
Buttermilk
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +1195%
Contains more Protein +452.6%
Contains more Fats +4690.9%
Contains more Carbs +502.9%
Contains more Other +316.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buttermilk
Buttermilk
1
:
2
Flax
Flax
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +2863.4%
Contains more Polyunsaturated fat +86960.6%
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +2863.4%
Contains more Polyunsaturated fat +86960.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buttermilk Flax Opinion
Net carbs 4.79g 1.58g Buttermilk
Protein 3.31g 18.29g Flax
Fats 0.88g 42.16g Flax
Carbs 4.79g 28.88g Flax
Calories 40kcal 534kcal Flax
Sugar 4.79g 1.55g Flax
Fiber 0g 27.3g Flax
Calcium 116mg 255mg Flax
Iron 0.05mg 5.73mg Flax
Magnesium 11mg 392mg Flax
Phosphorus 89mg 642mg Flax
Potassium 151mg 813mg Flax
Sodium 190mg 30mg Flax
Zinc 0.42mg 4.34mg Flax
Copper 0.011mg 1.22mg Flax
Manganese 0.002mg 2.482mg Flax
Selenium 2µg 25.4µg Flax
Vitamin A 47IU 0IU Buttermilk
Vitamin A RAE 14µg 0µg Buttermilk
Vitamin E 0.05mg 0.31mg Flax
Vitamin D 1IU 0IU Buttermilk
Vitamin C 1mg 0.6mg Buttermilk
Vitamin B1 0.034mg 1.644mg Flax
Vitamin B2 0.154mg 0.161mg Flax
Vitamin B3 0.058mg 3.08mg Flax
Vitamin B5 0.275mg 0.985mg Flax
Vitamin B6 0.034mg 0.473mg Flax
Folate 5µg 87µg Flax
Vitamin B12 0.22µg 0µg Buttermilk
Vitamin K 0.1µg 4.3µg Flax
Tryptophan 0.042mg 0.297mg Flax
Threonine 0.141mg 0.766mg Flax
Isoleucine 0.171mg 0.896mg Flax
Leucine 0.313mg 1.235mg Flax
Lysine 0.277mg 0.862mg Flax
Methionine 0.087mg 0.37mg Flax
Phenylalanine 0.171mg 0.957mg Flax
Valine 0.217mg 1.072mg Flax
Histidine 0.1mg 0.472mg Flax
Cholesterol 4mg 0mg Flax
Saturated Fat 0.548g 3.663g Buttermilk
Monounsaturated Fat 0.254g 7.527g Flax
Polyunsaturated fat 0.033g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buttermilk Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
63%
Flax
Minerals Daily Need Coverage Score
15%
Buttermilk
191%
Flax

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 160mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 4mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Saturated Fat?
Buttermilk
Buttermilk is lower in Saturated Fat (difference - 3.115g)
Which food is cheaper?
Buttermilk
Buttermilk is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.