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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
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
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
9%
Minerals Daily Need Coverage Score
45%
15%
Comparison summary
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 4.33g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 141mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.322g)
Which food is lower in glycemic index?
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is richer in minerals?
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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.