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  6. Buttermilk vs. Yogurt

Buttermilk vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between buttermilk and yogurt

  • Yogurt is richer than buttermilk in vitamin B12, selenium, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for yogurt is 22% higher.
  • Buttermilk contains 5 times more sodium than yogurt. Buttermilk contains 190mg of sodium, while yogurt contains 36mg.

Food types used in this article are Milk, buttermilk, fluid, cultured, lowfat and Yogurt, Greek, plain, nonfat.

Infographic

Buttermilk vs Yogurt 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.
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%
Yogurt
Yogurt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more IronIron +40%
Contains more CopperCopper +54.5%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +51.7%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +385%
~equal in Magnesium ~11mg
~equal in Calcium ~110mg
~equal in Potassium ~141mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 4.7% 1% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8%
Yogurt
Yogurt
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +80.5%
Contains more Vitamin B3Vitamin B3 +258.6%
Contains more Vitamin B5Vitamin B5 +20.4%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin B12Vitamin B12 +240.9%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buttermilk Yogurt DV% diff.
Vitamin B12 0.22µg 0.75µg 22%
Protein 3.31g 10.19g 14%
Selenium 2µg 9.7µg 14%
Vitamin B2 0.154mg 0.278mg 10%
Phosphorus 89mg 135mg 7%
Sodium 190mg 36mg 7%
Vitamin B6 0.034mg 0.063mg 2%
Saturated fat 0.548g 0.117g 2%
Calories 40kcal 59kcal 1%
Fats 0.88g 0.39g 1%
Vitamin C 1mg 0mg 1%
Calcium 116mg 110mg 1%
Copper 0.011mg 0.017mg 1%
Zinc 0.42mg 0.52mg 1%
Vitamin A 14µg 1µg 1%
Vitamin B1 0.034mg 0.023mg 1%
Vitamin B3 0.058mg 0.208mg 1%
Vitamin B5 0.275mg 0.331mg 1%
Folate 5µg 7µg 1%
Monounsaturated fat 0.254g 0.053g 1%
Protein per 100 calories 8.3g 17g N/A
Calories per 10 g protein 121kcal 58kcal N/A
Weight per 100 calories 250g 169g N/A
Net carbs 4.79g 3.6g N/A
Carbs 4.79g 3.6g 0%
Cholesterol 4mg 5mg 0%
Vitamin D* 1 IU 0 IU 0%
Magnesium 11mg 11mg 0%
Potassium 151mg 141mg 0%
Iron 0.05mg 0.07mg 0%
Sugar 4.79g 3.24g N/A
Vitamin E 0.05mg 0.01mg 0%
Manganese 0.002mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.006g N/A
Choline 17.7mg 15.1mg 0%
Polyunsaturated fat 0.033g 0.012g 0%
Tryptophan 0.042mg 0%
Threonine 0.141mg 0%
Isoleucine 0.171mg 0%
Leucine 0.313mg 0%
Lysine 0.277mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.171mg 0%
Valine 0.217mg 0%
Histidine 0.1mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +125.6%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +23.6%
Contains more ProteinProtein +207.9%
~equal in Water ~85.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +379.2%
Contains more Poly. FatPolyunsaturated fat +175%
Contains less Sat. FatSaturated fat -78.6%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.