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  6. Oatmeal vs. Buttermilk

Oatmeal vs. Buttermilk — In-Depth Nutrition Comparison

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Differences between oatmeal and buttermilk

  • Oatmeal has more iron, manganese, vitamin B6, vitamin B1, vitamin B3, folate, vitamin A, and fiber, while buttermilk has more vitamin B12.
  • Oatmeal's daily need coverage for iron is 74% higher.
  • The amount of sodium in oatmeal is lower.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Oatmeal vs Buttermilk infographic
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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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 MagnesiumMagnesium +136.4%
Contains more IronIron +11820%
Contains more CopperCopper +500%
Contains more ZincZinc +47.6%
Contains less SodiumSodium -74.2%
Contains more ManganeseManganese +27800%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +45%
Contains more PotassiumPotassium +147.5%
Contains more PhosphorusPhosphorus +15.6%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +828.6%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +664.7%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more Vitamin B3Vitamin B3 +5115.5%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +752.9%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +780%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +276.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Buttermilk DV% diff.
Iron 5.96mg 0.05mg 74%
Manganese 0.558mg 0.002mg 24%
Vitamin B6 0.29mg 0.034mg 20%
Vitamin B1 0.26mg 0.034mg 19%
Vitamin B3 3.025mg 0.058mg 19%
Vitamin A 130µg 14µg 13%
Folate 44µg 5µg 10%
Vitamin B12 0µg 0.22µg 9%
Fiber 1.7g 0g 7%
Sodium 49mg 190mg 6%
Copper 0.066mg 0.011mg 6%
Selenium 5µg 2µg 5%
Vitamin B2 0.215mg 0.154mg 5%
Calcium 80mg 116mg 4%
Magnesium 26mg 11mg 4%
Starch 10.37g 4%
Potassium 61mg 151mg 3%
Polyunsaturated fat 0.426g 0.033g 3%
Zinc 0.62mg 0.42mg 2%
Phosphorus 77mg 89mg 2%
Carbs 11.67g 4.79g 2%
Choline 4.7mg 17.7mg 2%
Protein 2.37g 3.31g 2%
Vitamin B5 0.317mg 0.275mg 1%
Saturated fat 0.226g 0.548g 1%
Calories 68kcal 40kcal 1%
Fats 1.36g 0.88g 1%
Cholesterol 0mg 4mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 9.97g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.46g 4.79g N/A
Vitamin E 0.07mg 0.05mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g N/A
Monounsaturated fat 0.391g 0.254g 0%
Tryptophan 0.04mg 0.042mg 0%
Threonine 0.083mg 0.141mg 0%
Isoleucine 0.105mg 0.171mg 0%
Leucine 0.2mg 0.313mg 0%
Lysine 0.135mg 0.277mg 0%
Methionine 0.04mg 0.087mg 0%
Phenylalanine 0.13mg 0.171mg 0%
Valine 0.151mg 0.217mg 0%
Histidine 0.057mg 0.1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +54.5%
Contains more CarbsCarbs +143.6%
Contains more ProteinProtein +39.7%
Contains more OtherOther +56.1%
~equal in Water ~90.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 less Sat. FatSaturated fat -58.8%
Contains more Mono. FatMonounsaturated fat +53.9%
Contains more Poly. FatPolyunsaturated fat +1190.9%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.