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Orange juice vs. Buttermilk — In-Depth Nutrition Comparison

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The main differences between orange juice and buttermilk

  • Orange juice is richer in vitamin C and folate, yet buttermilk is richer in calcium, phosphorus, vitamin B2, and vitamin B12.
  • Daily need coverage for vitamin C for orange juice is 54% higher.
  • Orange juice contains 6 times more folate than buttermilk. Orange juice contains 30µg of folate, while buttermilk contains 5µg.
  • Orange juice contains less sodium.

Food types used in this article are Orange juice, raw and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 PotassiumPotassium +32.5%
Contains more IronIron +300%
Contains more CopperCopper +300%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +600%
Contains more CalciumCalcium +954.5%
Contains more ZincZinc +740%
Contains more PhosphorusPhosphorus +423.5%
Contains more SeleniumSelenium +1900%
~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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +4900%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +589.7%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +413.3%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +185.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 CarbsCarbs +117.1%
Contains more ProteinProtein +372.9%
Contains more FatsFats +340%
Contains more OtherOther +122.5%
~equal in Water ~90.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -95.6%
Contains more Poly. FatPolyunsaturated fat +21.2%
Contains more Mono. FatMonounsaturated fat +605.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Buttermilk DV% diff.
Vitamin C 50mg 1mg 54%
Calcium 11mg 116mg 11%
Vitamin B2 0.03mg 0.154mg 10%
Phosphorus 17mg 89mg 10%
Vitamin B12 0µg 0.22µg 9%
Sodium 1mg 190mg 8%
Folate 30µg 5µg 6%
Vitamin B1 0.09mg 0.034mg 5%
Protein 0.7g 3.31g 5%
Copper 0.044mg 0.011mg 4%
Selenium 0.1µg 2µg 3%
Zinc 0.05mg 0.42mg 3%
Vitamin B3 0.4mg 0.058mg 2%
Iron 0.2mg 0.05mg 2%
Choline 6.2mg 17.7mg 2%
Carbs 10.4g 4.79g 2%
Vitamin B5 0.19mg 0.275mg 2%
Saturated fat 0.024g 0.548g 2%
Fiber 0.2g 0g 1%
Monounsaturated fat 0.036g 0.254g 1%
Fats 0.2g 0.88g 1%
Manganese 0.014mg 0.002mg 1%
Potassium 200mg 151mg 1%
Cholesterol 0mg 4mg 1%
Calories 45kcal 40kcal 0%
Net carbs 10.2g 4.79g N/A
Vitamin D 0IU 1IU 0%
Magnesium 11mg 11mg 0%
Sugar 8.4g 4.79g N/A
Vitamin E 0.04mg 0.05mg 0%
Vitamin A 10µg 14µg 0%
Vitamin B6 0.04mg 0.034mg 0%
Vitamin K 0.1µg 0.1µg 0%
Polyunsaturated fat 0.04g 0.033g 0%
Tryptophan 0.002mg 0.042mg 0%
Threonine 0.008mg 0.141mg 0%
Isoleucine 0.008mg 0.171mg 0%
Leucine 0.013mg 0.313mg 0%
Lysine 0.009mg 0.277mg 0%
Methionine 0.003mg 0.087mg 0%
Phenylalanine 0.009mg 0.171mg 0%
Valine 0.011mg 0.217mg 0%
Histidine 0.003mg 0.1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
20%
Orange juice
9%
Buttermilk
Minerals Daily Need Coverage Score
6%
Orange juice
15%
Buttermilk

Comparison summary

Which food is lower in Cholesterol?
Orange juice
Orange juice is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 189mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.524g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 50)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2)
Which food is lower in Sugar?
Buttermilk
Buttermilk is lower in Sugar (difference - 3.61g)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.