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  6. Flour vs. Buttermilk

Flour vs. Buttermilk — In-Depth Nutrition Comparison

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How are Flour and Buttermilk different?

  • Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B3, Manganese, Vitamin B2, Copper, and Fiber, however, Buttermilk is richer in Calcium.
  • Daily need coverage for Vitamin B1 from Flour is 63% higher.

Wheat flour, white, all-purpose, enriched, bleached and Milk, buttermilk, fluid, cultured, lowfat are the varieties used in this article.

Infographic

Flour 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.
Flour
Flour
8
:
2
Buttermilk
Buttermilk
Contains more Iron +9180%
Contains more Magnesium +100%
Contains more Phosphorus +21.3%
Contains less Sodium -98.9%
Contains more Zinc +66.7%
Contains more Copper +1209.1%
Contains more Manganese +34000%
Contains more Selenium +1595%
Contains more Calcium +673.3%
Contains more Potassium +41.1%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Contains more Iron +9180%
Contains more Magnesium +100%
Contains more Phosphorus +21.3%
Contains less Sodium -98.9%
Contains more Zinc +66.7%
Contains more Copper +1209.1%
Contains more Manganese +34000%
Contains more Selenium +1595%
Contains more Calcium +673.3%
Contains more Potassium +41.1%

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.
Flour
Flour
8
:
3
Buttermilk
Buttermilk
Contains more Vitamin E +20%
Contains more Vitamin B1 +2208.8%
Contains more Vitamin B2 +220.8%
Contains more Vitamin B3 +10079.3%
Contains more Vitamin B5 +59.3%
Contains more Vitamin B6 +29.4%
Contains more Folate +3560%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Buttermilk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 4% 9% 36% 2% 17% 8% 4% 28% 1%
Contains more Vitamin E +20%
Contains more Vitamin B1 +2208.8%
Contains more Vitamin B2 +220.8%
Contains more Vitamin B3 +10079.3%
Contains more Vitamin B5 +59.3%
Contains more Vitamin B6 +29.4%
Contains more Folate +3560%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Buttermilk
Buttermilk
Contains more Protein +212.1%
Contains more Fats +11.4%
Contains more Carbs +1493.1%
Contains more Water +656.1%
Contains more Other +93.5%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Buttermilk
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 Protein +212.1%
Contains more Fats +11.4%
Contains more Carbs +1493.1%
Contains more Water +656.1%
Contains more Other +93.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Buttermilk
Buttermilk
Contains less Saturated Fat -71.7%
Contains more Polyunsaturated fat +1151.5%
Contains more Monounsaturated Fat +192%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -71.7%
Contains more Polyunsaturated fat +1151.5%
Contains more Monounsaturated Fat +192%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Buttermilk Opinion
Net carbs 73.61g 4.79g Flour
Protein 10.33g 3.31g Flour
Fats 0.98g 0.88g Flour
Carbs 76.31g 4.79g Flour
Calories 364kcal 40kcal Flour
Sugar 0.27g 4.79g Flour
Fiber 2.7g 0g Flour
Calcium 15mg 116mg Buttermilk
Iron 4.64mg 0.05mg Flour
Magnesium 22mg 11mg Flour
Phosphorus 108mg 89mg Flour
Potassium 107mg 151mg Buttermilk
Sodium 2mg 190mg Flour
Zinc 0.7mg 0.42mg Flour
Copper 0.144mg 0.011mg Flour
Manganese 0.682mg 0.002mg Flour
Selenium 33.9µg 2µg Flour
Vitamin A 0IU 47IU Buttermilk
Vitamin A RAE 0µg 14µg Buttermilk
Vitamin E 0.06mg 0.05mg Flour
Vitamin D 0IU 1IU Buttermilk
Vitamin C 0mg 1mg Buttermilk
Vitamin B1 0.785mg 0.034mg Flour
Vitamin B2 0.494mg 0.154mg Flour
Vitamin B3 5.904mg 0.058mg Flour
Vitamin B5 0.438mg 0.275mg Flour
Vitamin B6 0.044mg 0.034mg Flour
Folate 183µg 5µg Flour
Vitamin B12 0µg 0.22µg Buttermilk
Vitamin K 0.3µg 0.1µg Flour
Tryptophan 0.127mg 0.042mg Flour
Threonine 0.281mg 0.141mg Flour
Isoleucine 0.357mg 0.171mg Flour
Leucine 0.71mg 0.313mg Flour
Lysine 0.228mg 0.277mg Buttermilk
Methionine 0.183mg 0.087mg Flour
Phenylalanine 0.52mg 0.171mg Flour
Valine 0.415mg 0.217mg Flour
Histidine 0.23mg 0.1mg Flour
Cholesterol 0mg 4mg Flour
Saturated Fat 0.155g 0.548g Flour
Monounsaturated Fat 0.087g 0.254g Buttermilk
Polyunsaturated fat 0.413g 0.033g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Buttermilk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
9%
Buttermilk
Minerals Daily Need Coverage Score
59%
Flour
15%
Buttermilk

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.52g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 188mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.393g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 72)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.