Buttermilk vs. Yogurt — Health Impact and Nutrition Comparison

Summary

Buttermilk has fewer calories and relatively has higher sodium, vitamins A and C. Yogurt is richer in proteins, phosphorus, vitamins B2 and B12, and has a lower glycemic index. They both have similar calcium amounts; however, buttermilk has slightly higher calcium amounts.

Introduction

Buttermilk is a byproduct of milk during butter production. Commercial buttermilk is prepared by pasteurizing fermented milk with bacteria that produce acidic compounds. This gives buttermilk its taste and texture, which is creamy and buttery.

Yogurt is the product of the fermentation and processing of milk. There are 2 types of yogurt: the first type is sweet and often mixed with fruits and sugar. The second type of yogurt is sour and salty, which is directly consumed without processing after fermentation. Yogurt has a wide range of usage in the culinary world. It is often used as plain yogurt, used as a component in cooking, or made dessert.

This text will look into the differences and similarities of buttermilk and yogurt and how they impact our health.

The buttermilk taken into consideration in this article is low-fat buttermilk. The yogurt taken into consideration is non-fat yogurt.

Nutrition

Buttermilk and yogurt are considered among the foods that contain the highest amounts of calcium, among other nutritional elements.

Buttermilk and yogurt are mostly composed of water. In 100g of buttermilk, there is 90g of water, and for 100g of yogurt, there is 85g of water.

Calories

A hundred grams of buttermilk and yogurt have approximately similar caloric profiles. Buttermilk has 40 calories per 100g compared to yogurt, which has 59 calories per 100g. Hence buttermilk has fewer calories than yogurt. However, both are considered low-caloric foods.

Carbs

Buttermilk has more carbohydrates compared to yogurt. Buttermilk has 4.79g of carbs per 100g compared to yogurt, which has 3.6g per 100g. Both of these values are less than 1% of the daily recommended value.

Proteins

Yogurt is richer in proteins compared to buttermilk. Yogurt has 10.19g of proteins per 100g which is 24% of the daily recommended value. In contrast, buttermilk has 3.31g of protein which is 7.8% of the daily recommended value.

Fats

Yogurt has negligible fats; as noted before, we are considering non-fat yogurt in this article. Yet, we can say that it is also negligible. Yogurt has 0.39g of fat which is less than 1% of the daily recommended value. On the other hand, buttermilk has relatively higher fats (0.88g per 100g).

We can conclude that both have negligible amounts of fats.

Glycemic index

Buttermilk and yogurt are classified as low glycemic index foods. Buttermilk’s glycemic index is 31, while yogurt has a glycemic index of 19.

Vitamins

Buttermilk is richer in vitamin C and vitamin A (retinol) compared to yogurt. However, these amounts are not very remarkable relative to the daily recommended values. Yogurt, on the other hand, is richer in vitamin B2 and B12.

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

5

:

6

Yogurt

Contains more Vitamin A +1075%

Contains more Vitamin E +400%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +47.8%

Contains more Vitamin K +∞%

Contains more Vitamin B2 +80.5%

Contains more Vitamin B3 +258.6%

Contains more Vitamin B5 +20.4%

Contains more Vitamin B6 +85.3%

Contains more Folate +40%

Contains more Vitamin B12 +240.9%

Buttermilk

Yogurt

Contains more Vitamin A +1075%

Contains more Vitamin E +400%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +47.8%

Contains more Vitamin K +∞%

Contains more Vitamin B2 +80.5%

Contains more Vitamin B3 +258.6%

Contains more Vitamin B5 +20.4%

Contains more Vitamin B6 +85.3%

Contains more Folate +40%

Contains more Vitamin B12 +240.9%

Minerals

Buttermilk and yogurt are among the foods that are rich in calcium. They have nearly equal amounts of calcium, and both satisfy the daily calcium requirement by 12%. Buttermilk has higher amounts of sodium, which we should take into consideration. In addition to that, yogurt is richer in phosphorus.

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

2

:

7

Yogurt

Contains more Iron +40%

Contains more Phosphorus +51.7%

Contains less Sodium -81.1%

Contains more Zinc +23.8%

Contains more Copper +54.5%

Contains more Manganese +350%

Contains more Selenium +385%

Equal in Calcium - 110

Equal in Magnesium - 11

Equal in Potassium - 141

Buttermilk

Yogurt

Contains more Iron +40%

Contains more Phosphorus +51.7%

Contains less Sodium -81.1%

Contains more Zinc +23.8%

Contains more Copper +54.5%

Contains more Manganese +350%

Contains more Selenium +385%

Equal in Calcium - 110

Equal in Magnesium - 11

Equal in Potassium - 141

Weight loss and diets

Buttermilk and yogurt are considered low caloric and low glycemic foods suitable for a calorie deficit diet.

Vegan

We cannot consume them in vegan diets because they are dairy products.

Lactose intolerance

There is a certain level of lactose consumption that triggers the symptoms of lactose intolerance. However, buttermilk and yogurt have low amounts of carbs. In this case, lactose is below that trigger level. Most lactose-intolerant individuals can consume low amounts of these foods to satisfy their calcium needs and not develop severe deficiencies.

Obesity

Studies have shown a correlation between yogurt consumption and low obesity risk in the female population. (1)

Other studies have shown a correlation between consumption of buttermilk and low cholesterol levels in blood in both male and female populations. (2)

Health impacts

Health benefits

Cardiovascular health

Studies have shown that consumption of buttermilk reduces blood levels of cholesterol, which in turn is associated with lowering risks of cardiovascular diseases and decreasing the risk of heart attacks. (2)

Regular consumption of yogurt in hypertensive patients has been shown to reduce the risks of developing cardiovascular diseases. (3)

Another study has shown that regular consumption of yogurt has decreased mortality rates from cardiovascular diseases. (4)

Diabetes

The following study shows a direct relationship between the reduction of developing type 2 diabetes and dairy consumption. However, this is dose-dependent, meaning that moderate amounts have to be consumed without adding added sugars and syrups. (5)

Yogurt is considered a probiotic, keeping the normal gut microflora healthy and active, thus, regulating blood glucose levels. This, in turn, helps decrease the risk of type 2 diabetes. (6)

Cancer

The following study shows the effects of consumption of buttermilk on colon cancer cells in vitro. It was observed that buttermilk has an antiproliferative effect on cancer cells. The antiproliferative effect is the halting of cell division. (7)

Another study sheds light on the antiproliferative effect of buttermilk when it is used as a food additive instead of other harmful additives that are commonly used to preserve food for longer durations. (8)

Yogurt consumption has been shown to reduce risks of breast, colorectal, gastric, and bladder cancer. (9)

Another study focuses on the effects of yogurt and its reduction of risks in developing cancer of the upper aerodigestive tracts (UADT). (10)

Downsides & Risks

Diabetes

Studies show that consumption of full-fat dairy products is directly associated with developing pre-diabetes, which in turn, if not controlled, leads to the development of type 2 diabetes. (11)

Cancer

High diets in calcium have been shown to increase the risks of prostate cancer. (9)

References

1. https://pubmed.ncbi.nlm.nih.gov/27228702/
2. https://pubmed.ncbi.nlm.nih.gov/23786821/
3. https://pubmed.ncbi.nlm.nih.gov/29462263/
4. https://pubmed.ncbi.nlm.nih.gov/31968071/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3719038/
6. https://pubmed.ncbi.nlm.nih.gov/28615384/
7. https://pubmed.ncbi.nlm.nih.gov/27472445/
8. https://pubmed.ncbi.nlm.nih.gov/27374586/
9. https://pubmed.ncbi.nlm.nih.gov/22081693/
10. https://pubmed.ncbi.nlm.nih.gov/22179690/
11. https://pubmed.ncbi.nlm.nih.gov/29498341/