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  6. Whey vs. Buttermilk

Whey vs. Buttermilk — In-Depth Nutrition Comparison

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Important differences between Whey and Buttermilk

  • Whey has less Calcium, and Phosphorus.
  • Whey is lower in Sodium.

The food varieties used in the comparison are Whey, sweet, fluid and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Whey 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.
Whey
Whey
3
:
7
Buttermilk
Buttermilk
Contains more Iron +20%
Contains less Sodium -71.6%
Contains more Calcium +146.8%
Contains more Magnesium +37.5%
Contains more Phosphorus +93.5%
Contains more Zinc +223.1%
Contains more Copper +175%
Contains more Manganese +100%
Equal in Potassium - 151
Equal in Selenium - 2
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Contains more Iron +20%
Contains less Sodium -71.6%
Contains more Calcium +146.8%
Contains more Magnesium +37.5%
Contains more Phosphorus +93.5%
Contains more Zinc +223.1%
Contains more Copper +175%
Contains more Manganese +100%
Equal in Potassium - 151
Equal in Selenium - 2

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.
Whey
Whey
5
:
7
Buttermilk
Buttermilk
Contains more Vitamin B3 +27.6%
Contains more Vitamin B5 +39.3%
Contains more Vitamin B12 +27.3%
Contains more Vitamin A +291.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +900%
Contains more Folate +400%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B2 - 0.154
Equal in Vitamin B6 - 0.034
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
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 B3 +27.6%
Contains more Vitamin B5 +39.3%
Contains more Vitamin B12 +27.3%
Contains more Vitamin A +291.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +900%
Contains more Folate +400%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B2 - 0.154
Equal in Vitamin B6 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
:
3
Buttermilk
Buttermilk
Contains more Protein +289.4%
Contains more Fats +144.4%
Contains more Other +67.9%
Equal in Carbs - 4.79
Equal in Water - 90.13
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +289.4%
Contains more Fats +144.4%
Contains more Other +67.9%
Equal in Carbs - 4.79
Equal in Water - 90.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Buttermilk
Buttermilk
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +154%
Contains more Polyunsaturated fat +200%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +154%
Contains more Polyunsaturated fat +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Buttermilk Opinion
Net carbs 5.14g 4.79g Whey
Protein 0.85g 3.31g Buttermilk
Fats 0.36g 0.88g Buttermilk
Carbs 5.14g 4.79g Whey
Calories 27kcal 40kcal Buttermilk
Sugar 5.14g 4.79g Buttermilk
Calcium 47mg 116mg Buttermilk
Iron 0.06mg 0.05mg Whey
Magnesium 8mg 11mg Buttermilk
Phosphorus 46mg 89mg Buttermilk
Potassium 161mg 151mg Whey
Sodium 54mg 190mg Whey
Zinc 0.13mg 0.42mg Buttermilk
Copper 0.004mg 0.011mg Buttermilk
Manganese 0.001mg 0.002mg Buttermilk
Selenium 1.9µg 2µg Buttermilk
Vitamin A 12IU 47IU Buttermilk
Vitamin A RAE 3µg 14µg Buttermilk
Vitamin E 0mg 0.05mg Buttermilk
Vitamin D 1IU Buttermilk
Vitamin C 0.1mg 1mg Buttermilk
Vitamin B1 0.036mg 0.034mg Whey
Vitamin B2 0.158mg 0.154mg Whey
Vitamin B3 0.074mg 0.058mg Whey
Vitamin B5 0.383mg 0.275mg Whey
Vitamin B6 0.031mg 0.034mg Buttermilk
Folate 1µg 5µg Buttermilk
Vitamin B12 0.28µg 0.22µg Whey
Vitamin K 0µg 0.1µg Buttermilk
Tryptophan 0.013mg 0.042mg Buttermilk
Threonine 0.054mg 0.141mg Buttermilk
Isoleucine 0.047mg 0.171mg Buttermilk
Leucine 0.078mg 0.313mg Buttermilk
Lysine 0.068mg 0.277mg Buttermilk
Methionine 0.016mg 0.087mg Buttermilk
Phenylalanine 0.027mg 0.171mg Buttermilk
Valine 0.046mg 0.217mg Buttermilk
Histidine 0.016mg 0.1mg Buttermilk
Cholesterol 2mg 4mg Whey
Saturated Fat 0.23g 0.548g Whey
Monounsaturated Fat 0.1g 0.254g Buttermilk
Polyunsaturated fat 0.011g 0.033g Buttermilk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
9%
Buttermilk
Minerals Daily Need Coverage Score
8%
Whey
15%
Buttermilk

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 136mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 0.318g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Buttermilk
Buttermilk is lower in Sugar (difference - 0.35g)
Which food is cheaper?
Buttermilk
Buttermilk is cheaper (difference - $1.6)
Which food is richer in minerals?
Buttermilk
Buttermilk is relatively richer in minerals
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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.