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  6. Yogurt vs. Buttermilk

Yogurt vs. Buttermilk — In-Depth Nutrition Comparison

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The main differences between yogurt and buttermilk

  • Yogurt is richer than buttermilk in vitamin B12, selenium, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for yogurt is 22% higher.
  • Yogurt contains 5 times more selenium than buttermilk. Yogurt contains 9.7µg of selenium, while buttermilk contains 2µg.
  • Yogurt contains less sodium.

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

Infographic

Yogurt 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.
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%
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 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 ~116mg
~equal in Potassium ~151mg

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.
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%
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%
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%
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 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Buttermilk DV% diff.
Vitamin B12 0.75µg 0.22µg 22%
Protein 10.19g 3.31g 14%
Selenium 9.7µg 2µg 14%
Vitamin B2 0.278mg 0.154mg 10%
Phosphorus 135mg 89mg 7%
Sodium 36mg 190mg 7%
Vitamin B6 0.063mg 0.034mg 2%
Saturated fat 0.117g 0.548g 2%
Calories 59kcal 40kcal 1%
Fats 0.39g 0.88g 1%
Vitamin C 0mg 1mg 1%
Calcium 110mg 116mg 1%
Copper 0.017mg 0.011mg 1%
Zinc 0.52mg 0.42mg 1%
Vitamin A 1µg 14µg 1%
Vitamin B1 0.023mg 0.034mg 1%
Vitamin B3 0.208mg 0.058mg 1%
Vitamin B5 0.331mg 0.275mg 1%
Folate 7µg 5µg 1%
Monounsaturated fat 0.053g 0.254g 1%
Protein per 100 calories 17g 8.3g N/A
Calories per 10 g protein 58kcal 121kcal N/A
Weight per 100 calories 169g 250g N/A
Net carbs 3.6g 4.79g N/A
Carbs 3.6g 4.79g 0%
Cholesterol 5mg 4mg 0%
Vitamin D* 0 IU 1 IU 0%
Magnesium 11mg 11mg 0%
Potassium 141mg 151mg 0%
Iron 0.07mg 0.05mg 0%
Sugar 3.24g 4.79g N/A
Vitamin E 0.01mg 0.05mg 0%
Manganese 0.009mg 0.002mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.006g N/A
Choline 15.1mg 17.7mg 0%
Polyunsaturated fat 0.012g 0.033g 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
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
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 ProteinProtein +207.9%
Contains more FatsFats +125.6%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +23.6%
~equal in Water ~90.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -78.6%
Contains more Mono. FatMonounsaturated fat +379.2%
Contains more Poly. FatPolyunsaturated fat +175%

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