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  6. Buttermilk vs. Whey

Buttermilk vs. Whey — In-Depth Nutrition Comparison

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Important differences between Buttermilk and Whey

  • Whey has less Calcium, and Phosphorus.
  • Buttermilk has 4 times more Sodium than Whey. Buttermilk has 190mg of Sodium, while Whey has 54mg.

The food varieties used in the comparison are Milk, buttermilk, fluid, cultured, lowfat and Whey, sweet, fluid.

Infographic

Buttermilk vs Whey 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
7
:
3
Whey
Whey
Contains more Calcium +146.8%
Contains more Magnesium +37.5%
Contains more Phosphorus +93.5%
Contains more Zinc +223.1%
Contains more Copper +175%
Contains more Manganese +100%
Contains more Iron +20%
Contains less Sodium -71.6%
Equal in Potassium - 161
Equal in Selenium - 1.9
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +146.8%
Contains more Magnesium +37.5%
Contains more Phosphorus +93.5%
Contains more Zinc +223.1%
Contains more Copper +175%
Contains more Manganese +100%
Contains more Iron +20%
Contains less Sodium -71.6%
Equal in Potassium - 161
Equal in Selenium - 1.9

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
7
:
5
Whey
Whey
Contains more Vitamin A +291.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +900%
Contains more Folate +400%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +27.6%
Contains more Vitamin B5 +39.3%
Contains more Vitamin B12 +27.3%
Equal in Vitamin B1 - 0.036
Equal in Vitamin B2 - 0.158
Equal in Vitamin B6 - 0.031
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +291.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +900%
Contains more Folate +400%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +27.6%
Contains more Vitamin B5 +39.3%
Contains more Vitamin B12 +27.3%
Equal in Vitamin B1 - 0.036
Equal in Vitamin B2 - 0.158
Equal in Vitamin B6 - 0.031

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buttermilk
Buttermilk
3
:
2
Whey
Whey
Contains more Protein +289.4%
Contains more Fats +144.4%
Contains more Other +67.9%
Equal in Carbs - 5.14
Equal in Water - 93.12
Buttermilk
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +289.4%
Contains more Fats +144.4%
Contains more Other +67.9%
Equal in Carbs - 5.14
Equal in Water - 93.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buttermilk
Buttermilk
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +154%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -58%
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +154%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -58%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buttermilk Whey Opinion
Net carbs 4.79g 5.14g Whey
Protein 3.31g 0.85g Buttermilk
Fats 0.88g 0.36g Buttermilk
Carbs 4.79g 5.14g Whey
Calories 40kcal 27kcal Buttermilk
Sugar 4.79g 5.14g Buttermilk
Calcium 116mg 47mg Buttermilk
Iron 0.05mg 0.06mg Whey
Magnesium 11mg 8mg Buttermilk
Phosphorus 89mg 46mg Buttermilk
Potassium 151mg 161mg Whey
Sodium 190mg 54mg Whey
Zinc 0.42mg 0.13mg Buttermilk
Copper 0.011mg 0.004mg Buttermilk
Manganese 0.002mg 0.001mg Buttermilk
Selenium 2µg 1.9µg Buttermilk
Vitamin A 47IU 12IU Buttermilk
Vitamin A RAE 14µg 3µg Buttermilk
Vitamin E 0.05mg 0mg Buttermilk
Vitamin D 1IU Buttermilk
Vitamin C 1mg 0.1mg Buttermilk
Vitamin B1 0.034mg 0.036mg Whey
Vitamin B2 0.154mg 0.158mg Whey
Vitamin B3 0.058mg 0.074mg Whey
Vitamin B5 0.275mg 0.383mg Whey
Vitamin B6 0.034mg 0.031mg Buttermilk
Folate 5µg 1µg Buttermilk
Vitamin B12 0.22µg 0.28µg Whey
Vitamin K 0.1µg 0µg Buttermilk
Tryptophan 0.042mg 0.013mg Buttermilk
Threonine 0.141mg 0.054mg Buttermilk
Isoleucine 0.171mg 0.047mg Buttermilk
Leucine 0.313mg 0.078mg Buttermilk
Lysine 0.277mg 0.068mg Buttermilk
Methionine 0.087mg 0.016mg Buttermilk
Phenylalanine 0.171mg 0.027mg Buttermilk
Valine 0.217mg 0.046mg Buttermilk
Histidine 0.1mg 0.016mg Buttermilk
Cholesterol 4mg 2mg Whey
Saturated Fat 0.548g 0.23g Whey
Monounsaturated Fat 0.254g 0.1g Buttermilk
Polyunsaturated fat 0.033g 0.011g Buttermilk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buttermilk Whey
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
9%
Whey
Minerals Daily Need Coverage Score
15%
Buttermilk
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 136mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.318g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Buttermilk
Buttermilk is lower in Sugar (difference - 0.35g)
Which food is cheaper?
Buttermilk
Buttermilk is cheaper (difference - $1.6)
Which food is richer in minerals?
Buttermilk
Buttermilk is relatively richer in minerals
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.