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  6. Coconut oil vs. Buttermilk

Coconut oil vs. Buttermilk — In-Depth Nutrition Comparison

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A recap on differences between coconut oil and buttermilk

  • Buttermilk is higher than coconut oil in phosphorus, vitamin B2, calcium, vitamin B12, and vitamin B5.
  • Coconut oil covers your daily saturated fat needs 410% more than buttermilk.
  • The amount of saturated fat in buttermilk is lower.

Food varieties used in this article are Oil, coconut and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Coconut oil vs Buttermilk 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +11500%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.05mg

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +5800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Buttermilk DV% diff.
Saturated fat 82.475g 0.548g 372%
Fats 99.06g 0.88g 151%
Calories 892kcal 40kcal 43%
Monounsaturated fat 6.332g 0.254g 15%
Phosphorus 0mg 89mg 13%
Calcium 1mg 116mg 12%
Vitamin B2 0mg 0.154mg 12%
Polyunsaturated fat 1.702g 0.033g 11%
Vitamin B12 0µg 0.22µg 9%
Sodium 0mg 190mg 8%
Protein 0g 3.31g 7%
Vitamin B5 0mg 0.275mg 6%
Potassium 0mg 151mg 4%
Zinc 0.02mg 0.42mg 4%
Selenium 0µg 2µg 4%
Magnesium 0mg 11mg 3%
Choline 0.3mg 17.7mg 3%
Vitamin B1 0mg 0.034mg 3%
Vitamin B6 0mg 0.034mg 3%
Carbs 0g 4.79g 2%
Vitamin A 0µg 14µg 2%
Cholesterol 0mg 4mg 1%
Vitamin C 0mg 1mg 1%
Copper 0mg 0.011mg 1%
Folate 0µg 5µg 1%
Net carbs 0g 4.79g N/A
Vitamin D 0IU 1IU 0%
Iron 0.05mg 0.05mg 0%
Sugar 0g 4.79g N/A
Vitamin E 0.11mg 0.05mg 0%
Manganese 0mg 0.002mg 0%
Vitamin B3 0mg 0.058mg 0%
Vitamin K 0.6µg 0.1µg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.042mg 0%
Threonine 0mg 0.141mg 0%
Isoleucine 0mg 0.171mg 0%
Leucine 0mg 0.313mg 0%
Lysine 0mg 0.277mg 0%
Methionine 0mg 0.087mg 0%
Phenylalanine 0mg 0.171mg 0%
Valine 0mg 0.217mg 0%
Histidine 0mg 0.1mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more FatsFats +11156.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +300333.3%
~equal in Other ~0.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +2392.9%
Contains more Poly. FatPolyunsaturated fat +5057.6%
Contains less Sat. FatSaturated fat -99.3%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.