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  6. Greek yogurt vs. Buttermilk

Greek yogurt vs. Buttermilk — In-Depth Nutrition Comparison

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Differences between Greek yogurt and buttermilk

  • Buttermilk contains less vitamin B12, selenium, vitamin B2, phosphorus, and monounsaturated fat than Greek yogurt.
  • Greek yogurt's daily need coverage for vitamin B12 is 22% higher.
  • Buttermilk contains 8 times less monounsaturated fat than Greek yogurt. Greek yogurt contains 2.136g of monounsaturated fat, while buttermilk contains 0.254g.
  • The amount of saturated fat in buttermilk is lower.

The food types used in this comparison are Yogurt, Greek, plain, whole milk and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 CopperCopper +54.5%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +51.7%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +385%
Contains more CalciumCalcium +16%
Contains more IronIron +∞%
~equal in Magnesium ~11mg
~equal in Potassium ~151mg

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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 B2Vitamin B2 +80.5%
Contains more Vitamin B3Vitamin B3 +258.6%
Contains more Vitamin B5Vitamin B5 +20.4%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin B12Vitamin B12 +240.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +17.2%
~equal in Vitamin D ~0µg
~equal in Folate ~5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 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 +171.9%
Contains more FatsFats +468.2%
Contains more CarbsCarbs +20.4%
Contains more WaterWater +10.9%
Contains more OtherOther +23.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 +740.9%
Contains more Poly. FatPolyunsaturated fat +1321.2%
Contains less Sat. FatSaturated fat -77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Buttermilk DV% diff.
Vitamin B12 0.75µg 0.22µg 22%
Selenium 9.7µg 2µg 14%
Protein 9g 3.31g 11%
Vitamin B2 0.278mg 0.154mg 10%
Saturated fat 2.395g 0.548g 8%
Phosphorus 135mg 89mg 7%
Sodium 35mg 190mg 7%
Fats 5g 0.88g 6%
Monounsaturated fat 2.136g 0.254g 5%
Polyunsaturated fat 0.469g 0.033g 3%
Calories 97kcal 40kcal 3%
Cholesterol 13mg 4mg 3%
Vitamin B6 0.063mg 0.034mg 2%
Calcium 100mg 116mg 2%
Iron 0mg 0.05mg 1%
Vitamin B3 0.208mg 0.058mg 1%
Vitamin C 0mg 1mg 1%
Vitamin B5 0.331mg 0.275mg 1%
Vitamin B1 0.023mg 0.034mg 1%
Vitamin A 2µg 14µg 1%
Zinc 0.52mg 0.42mg 1%
Copper 0.017mg 0.011mg 1%
Net carbs 3.98g 4.79g N/A
Carbs 3.98g 4.79g 0%
Vitamin D 0IU 1IU 0%
Magnesium 11mg 11mg 0%
Potassium 141mg 151mg 0%
Sugar 4g 4.79g N/A
Vitamin E 0.01mg 0.05mg 0%
Manganese 0.009mg 0.002mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 5µg 5µg 0%
Choline 15.1mg 17.7mg 0%
Tryptophan 0.042mg 0%
Threonine 0.141mg 0%
Isoleucine 0.171mg 0%
Leucine 0.313mg 0%
Lysine 0.277mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.171mg 0%
Valine 0.217mg 0%
Histidine 0.1mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Buttermilk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Greek yogurt
9%
Buttermilk
Minerals Daily Need Coverage Score
19%
Greek yogurt
15%
Buttermilk

Comparison summary

Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 155mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 12)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Cholesterol?
Buttermilk
Buttermilk is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated fat?
Buttermilk
Buttermilk is lower in Saturated fat (difference - 1.847g)
Which food is richer in minerals?
?
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.
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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.