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Egg vs. Buttermilk — In-Depth Nutrition Comparison

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What are the differences between eggs and buttermilk?

  • The amount of copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, vitamin D, and iron in eggs is higher than in buttermilk.
  • Eggs' daily need coverage for copper is 221% more.
  • Buttermilk contains 93 times less cholesterol than eggs. Eggs contain 373mg of cholesterol, while buttermilk contains 4mg.

We used Egg, whole, cooked, hard-boiled and Milk, buttermilk, fluid, cultured, lowfat types in this article.

Infographic

Egg 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.
Egg
Egg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 more IronIron +2280%
Contains more CopperCopper +18081.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +93.3%
Contains less SodiumSodium -34.7%
Contains more ManganeseManganese +1200%
Contains more SeleniumSelenium +1440%
Contains more CalciumCalcium +132%
Contains more PotassiumPotassium +19.8%
~equal in Magnesium ~11mg

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.
Egg
Egg
11
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +964.3%
Contains more Vitamin EVitamin E +1960%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +233.1%
Contains more Vitamin B5Vitamin B5 +408.4%
Contains more Vitamin B6Vitamin B6 +255.9%
Contains more Vitamin B12Vitamin B12 +404.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +780%
Contains more CholineCholine +1559.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin B3 ~0.058mg

All nutrients comparison - raw data values

Nutrient Egg Buttermilk DV% diff.
Copper 2mg 0.011mg 221%
Cholesterol 373mg 4mg 123%
Selenium 30.8µg 2µg 52%
Choline 293.8mg 17.7mg 50%
Vitamin B12 1.11µg 0.22µg 37%
Vitamin B2 0.513mg 0.154mg 28%
Vitamin B5 1.398mg 0.275mg 22%
Protein 12.58g 3.31g 19%
Fats 10.61g 0.88g 15%
Vitamin A 149µg 14µg 15%
Iron 1.19mg 0.05mg 14%
Saturated fat 3.267g 0.548g 12%
Phosphorus 172mg 89mg 12%
Vitamin D 87IU 1IU 11%
Vitamin D 2.2µg 0µg 11%
Folate 44µg 5µg 10%
Monounsaturated fat 4.077g 0.254g 10%
Polyunsaturated fat 1.414g 0.033g 9%
Calcium 50mg 116mg 7%
Vitamin B6 0.121mg 0.034mg 7%
Vitamin E 1.03mg 0.05mg 7%
Zinc 1.05mg 0.42mg 6%
Calories 155kcal 40kcal 6%
Vitamin B1 0.066mg 0.034mg 3%
Sodium 124mg 190mg 3%
Manganese 0.026mg 0.002mg 1%
Potassium 126mg 151mg 1%
Carbs 1.12g 4.79g 1%
Vitamin C 0mg 1mg 1%
Net carbs 1.12g 4.79g N/A
Magnesium 10mg 11mg 0%
Sugar 1.12g 4.79g N/A
Vitamin B3 0.064mg 0.058mg 0%
Vitamin K 0.3µg 0.1µg 0%
Tryptophan 0.153mg 0.042mg 0%
Threonine 0.604mg 0.141mg 0%
Isoleucine 0.686mg 0.171mg 0%
Leucine 1.075mg 0.313mg 0%
Lysine 0.904mg 0.277mg 0%
Methionine 0.392mg 0.087mg 0%
Phenylalanine 0.668mg 0.171mg 0%
Valine 0.767mg 0.217mg 0%
Histidine 0.298mg 0.1mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 ProteinProtein +280.1%
Contains more FatsFats +1105.7%
Contains more OtherOther +20.2%
Contains more CarbsCarbs +327.7%
Contains more WaterWater +20.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +1505.1%
Contains more Poly. FatPolyunsaturated fat +4184.8%
Contains less Sat. FatSaturated fat -83.2%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.