Buttermilk vs. Broccoli
Nutrition comparison of Buttermilk and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and broccoli:
- Both broccoli and buttermilk are high in calcium.
- Broccoli has 15.6 times less saturated fat than buttermilk.
- Broccoli has more niacin, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Buttermilk has signficantly more Vitamin D than broccoli.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 45% less calories than buttermilk - broccoli has 34 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Broccoli | |
|---|---|---|
| Protein | 21% | 28% |
| Carbohydrates | 32% | 65% |
| Fat | 48% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and buttermilk contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than buttermilk - broccoli has 2.6g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Broccoli and buttermilk contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Broccoli and buttermilk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Broccoli has 15.6 times less saturated fat than buttermilk - broccoli has 0.11g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Broccoli has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than buttermilk - broccoli has 89.2mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Broccoli and buttermilk contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Buttermilk has signficantly more Vitamin D than broccoli - buttermilk has 52iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and buttermilk contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than buttermilk - broccoli has 101.6ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Broccoli has more niacin, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12. Both buttermilk and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Buttermilk | Broccoli | |
|---|---|---|
| Thiamin | 0.047 MG | 0.071 MG |
| Riboflavin | 0.172 MG | 0.117 MG |
| Niacin | 0.09 MG | 0.639 MG |
| Pantothenic acid | 0.38 MG | 0.573 MG |
| Vitamin B6 | 0.036 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Both broccoli and buttermilk are high in calcium. Buttermilk has 145% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Broccoli has 23 times more iron than buttermilk - broccoli has 0.73mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 134% more potassium than buttermilk - broccoli has 316mg 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,
| Buttermilk | Broccoli | |
|---|---|---|
| beta-carotene | 7 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Buttermilk | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.0215 G |
| Total | 0.076 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, buttermilk has more linoleic acid than broccoli per 100 grams.
| Buttermilk | Broccoli | |
|---|---|---|
| linoleic acid | 0.122 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.122 G | 0.055 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 Broccoli (Broccoli, raw) .
Buttermilk g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
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 broccoli or buttermilk contain more calories in 100 grams?Broccoli has 50% less calories than buttermilk - broccoli has 34 calories in 100g and buttermilk has 62 calories.
Does broccoli or buttermilk have more carbohydrates?
By weight, broccoli and buttermilk contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and buttermilk has 4.9g of carbohydrates.
Does broccoli or buttermilk contain more calcium?
Both broccoli and buttermilk are high in calcium. Buttermilk has 150% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and buttermilk has 115mg of calcium.
Does broccoli or buttermilk contain more potassium?
Broccoli is a rich source of potassium and it has 130% more potassium than buttermilk - broccoli has 316mg of potassium in 100 grams and buttermilk has 135mg of potassium.