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  6. Yolk vs. Buttermilk

Yolk vs. Buttermilk — In-Depth Nutrition Comparison

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Summary of differences between Yolk and Buttermilk

  • Buttermilk has less Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Vitamin A RAE, Vitamin D, and Folate than Yolk.
  • Yolk covers your daily need of Cholesterol 360% more than Buttermilk.
  • Yolk has 218 times more Vitamin D than Buttermilk. While Yolk has 218IU of Vitamin D, Buttermilk has only 1IU.
  • Buttermilk has less Cholesterol.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Yolk 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.
Yolk
Yolk
8
:
2
Buttermilk
Buttermilk
Contains more Calcium +11.2%
Contains more Iron +5360%
Contains more Phosphorus +338.2%
Contains less Sodium -74.7%
Contains more Zinc +447.6%
Contains more Copper +600%
Contains more Manganese +2650%
Contains more Selenium +2700%
Contains more Magnesium +120%
Contains more Potassium +38.5%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Contains more Calcium +11.2%
Contains more Iron +5360%
Contains more Phosphorus +338.2%
Contains less Sodium -74.7%
Contains more Zinc +447.6%
Contains more Copper +600%
Contains more Manganese +2650%
Contains more Selenium +2700%
Contains more Magnesium +120%
Contains more Potassium +38.5%

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.
Yolk
Yolk
10
:
2
Buttermilk
Buttermilk
Contains more Vitamin A +2968.1%
Contains more Vitamin E +5060%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +417.6%
Contains more Vitamin B2 +242.9%
Contains more Vitamin B5 +987.3%
Contains more Vitamin B6 +929.4%
Contains more Folate +2820%
Contains more Vitamin B12 +786.4%
Contains more Vitamin K +600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +141.7%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
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 A +2968.1%
Contains more Vitamin E +5060%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +417.6%
Contains more Vitamin B2 +242.9%
Contains more Vitamin B5 +987.3%
Contains more Vitamin B6 +929.4%
Contains more Folate +2820%
Contains more Vitamin B12 +786.4%
Contains more Vitamin K +600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +141.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
:
2
Buttermilk
Buttermilk
Contains more Protein +379.2%
Contains more Fats +2915.9%
Contains more Other +91%
Contains more Carbs +33.4%
Contains more Water +72.3%
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +379.2%
Contains more Fats +2915.9%
Contains more Other +91%
Contains more Carbs +33.4%
Contains more Water +72.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
:
1
Buttermilk
Buttermilk
Contains more Monounsaturated Fat +4521.3%
Contains more Polyunsaturated fat +12639.4%
Contains less Saturated Fat -94.3%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Contains more Monounsaturated Fat +4521.3%
Contains more Polyunsaturated fat +12639.4%
Contains less Saturated Fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Buttermilk Opinion
Net carbs 3.59g 4.79g Buttermilk
Protein 15.86g 3.31g Yolk
Fats 26.54g 0.88g Yolk
Carbs 3.59g 4.79g Buttermilk
Calories 322kcal 40kcal Yolk
Fructose 0.07g Yolk
Sugar 0.56g 4.79g Yolk
Calcium 129mg 116mg Yolk
Iron 2.73mg 0.05mg Yolk
Magnesium 5mg 11mg Buttermilk
Phosphorus 390mg 89mg Yolk
Potassium 109mg 151mg Buttermilk
Sodium 48mg 190mg Yolk
Zinc 2.3mg 0.42mg Yolk
Copper 0.077mg 0.011mg Yolk
Manganese 0.055mg 0.002mg Yolk
Selenium 56µg 2µg Yolk
Vitamin A 1442IU 47IU Yolk
Vitamin A RAE 381µg 14µg Yolk
Vitamin E 2.58mg 0.05mg Yolk
Vitamin D 218IU 1IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin C 0mg 1mg Buttermilk
Vitamin B1 0.176mg 0.034mg Yolk
Vitamin B2 0.528mg 0.154mg Yolk
Vitamin B3 0.024mg 0.058mg Buttermilk
Vitamin B5 2.99mg 0.275mg Yolk
Vitamin B6 0.35mg 0.034mg Yolk
Folate 146µg 5µg Yolk
Vitamin B12 1.95µg 0.22µg Yolk
Vitamin K 0.7µg 0.1µg Yolk
Tryptophan 0.177mg 0.042mg Yolk
Threonine 0.687mg 0.141mg Yolk
Isoleucine 0.866mg 0.171mg Yolk
Leucine 1.399mg 0.313mg Yolk
Lysine 1.217mg 0.277mg Yolk
Methionine 0.378mg 0.087mg Yolk
Phenylalanine 0.681mg 0.171mg Yolk
Valine 0.949mg 0.217mg Yolk
Histidine 0.416mg 0.1mg Yolk
Cholesterol 1085mg 4mg Buttermilk
Saturated Fat 9.551g 0.548g Buttermilk
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0.254g Yolk
Polyunsaturated fat 4.204g 0.033g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk 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
90%
Yolk
9%
Buttermilk
Minerals Daily Need Coverage Score
73%
Yolk
15%
Buttermilk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 4.23g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 142mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 0)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Buttermilk
Buttermilk is lower in Cholesterol (difference - 1081mg)
Which food is lower in Saturated Fat?
Buttermilk
Buttermilk is lower in Saturated Fat (difference - 9.003g)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.