Buttermilk vs. Almond Butter
Nutrition comparison of Buttermilk and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and almond butter:
- Both almond butter and buttermilk are high in calcium.
- Almond butter has more riboflavin, niacin, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Buttermilk has 74% less carbohydrates than almond butter.
- Buttermilk has signficantly more Vitamin D than almond butter.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and buttermilk has 90% less calories than almond butter - almond butter has 614 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is heavier in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Almond Butter | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 32% | 11% |
| Fat | 48% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Buttermilk has 74% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - almond butter has 10.3g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Almond butter and buttermilk contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 553% more protein than buttermilk - almond butter has 21g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and buttermilk has 71% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Almond butter has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Buttermilk has more Vitamin A than almond butter - buttermilk has 47ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than almond butter - buttermilk has 52iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 344 times more Vitamin E than buttermilk - almond butter has 24.2mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Buttermilk and almond butter contain similar amounts of Vitamin K - buttermilk has 0.3ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12. Both buttermilk and almond butter contain significant amounts of thiamin and pantothenic acid.
| Buttermilk | Almond Butter | |
|---|---|---|
| Thiamin | 0.047 MG | 0.041 MG |
| Riboflavin | 0.172 MG | 0.939 MG |
| Niacin | 0.09 MG | 3.155 MG |
| Pantothenic acid | 0.38 MG | 0.318 MG |
| Vitamin B6 | 0.036 MG | 0.103 MG |
| Folate | 5 UG | 53 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Both almond butter and buttermilk are high in calcium. Almond butter has 202% more calcium than buttermilk - almond butter has 347mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Almond butter is an excellent source of iron and it has 115 times more iron than buttermilk - almond butter has 3.5mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 454% more potassium than buttermilk - almond butter has 748mg of potassium per 100 grams and buttermilk has 135mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both buttermilk and almond butter contain small amounts of beta-carotene.
| Buttermilk | Almond Butter | |
|---|---|---|
| beta-carotene | 7 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Buttermilk | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.007 G |
| Total | 0.076 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Almond Butter | |
|---|---|---|
| linoleic acid | 0.122 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.122 G | 13.616 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Buttermilk g
()
|
Daily Values (%) |
Almond Butter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or buttermilk contain more calories in 100 grams?Almond butter is high in calories and buttermilk has 90% less calories than almond butter - almond butter has 614 calories in 100g and buttermilk has 62 calories.
Does almond butter or buttermilk have more carbohydrates?
By weight, buttermilk has 70% fewer carbohydrates than almond butter - almond butter has 18.8g of carbs for 100g and buttermilk has 4.9g of carbohydrates.
Does almond butter or buttermilk contain more calcium?
Both almond butter and buttermilk are high in calcium. Almond butter has 200% more calcium than buttermilk - almond butter has 347mg of calcium in 100 grams and buttermilk has 115mg of calcium.
Does almond butter or buttermilk contain more iron?
Almond butter is an abundant source of iron and it has 115 times more iron than buttermilk - almond butter has 3.5mg of iron in 100 grams and buttermilk has 0.03mg of iron.
Does almond butter or buttermilk contain more potassium?
Almond butter is a rich source of potassium and it has 450% more potassium than buttermilk - almond butter has 748mg of potassium in 100 grams and buttermilk has 135mg of potassium.