Buttermilk vs. Cashews
Nutrition comparison of Buttermilk and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and cashews:
- Buttermilk has signficantly more Vitamin D than cashew.
- Buttermilk is an excellent source of calcium.
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and buttermilk has 89% less calories than cashew - cashew has 553 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is heavier in protein, heavier in carbs and lighter in fat compared to cashews per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Cashews | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 32% | 21% |
| Fat | 48% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and buttermilk has 84% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - cashew has 3.3g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Cashews and buttermilk contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 468% more protein than buttermilk - cashew has 18.2g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and buttermilk has 76% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Cashew has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and buttermilk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Buttermilk has more Vitamin A than cashew - buttermilk has 47ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than cashew - buttermilk has 52iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and buttermilk contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Cashew has 112 times more Vitamin K than buttermilk - cashew has 34.1ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more riboflavin and Vitamin B12.
| Buttermilk | Cashews | |
|---|---|---|
| Thiamin | 0.047 MG | 0.423 MG |
| Riboflavin | 0.172 MG | 0.058 MG |
| Niacin | 0.09 MG | 1.062 MG |
| Pantothenic acid | 0.38 MG | 0.864 MG |
| Vitamin B6 | 0.036 MG | 0.417 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Buttermilk is an excellent source of calcium and it has 211% more calcium than cashew - cashew has 37mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Cashew is an excellent source of iron and it has 221 times more iron than buttermilk - cashew has 6.7mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Cashew is an excellent source of potassium and it has 389% more potassium than buttermilk - cashew has 660mg of potassium per 100 grams and buttermilk has 135mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both buttermilk and cashews contain significant amounts of alpha linoleic acid (ALA).
| Buttermilk | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.062 G |
| Total | 0.076 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Cashews | |
|---|---|---|
| linoleic acid | 0.122 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.122 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Buttermilk g
()
|
Daily Values (%) |
Cashews 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 cashews or buttermilk contain more calories in 100 grams?Cashew is high in calories and buttermilk has 90% less calories than cashew - cashew has 553 calories in 100g and buttermilk has 62 calories.
Does cashews or buttermilk have more carbohydrates?
By weight, cashew is high in carbohydrates and buttermilk has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and buttermilk has 4.9g of carbohydrates.
Does cashews or buttermilk contain more calcium?
Buttermilk is a rich source of calcium and it has 210% more calcium than cashew - cashew has 37mg of calcium in 100 grams and buttermilk has 115mg of calcium.
Does cashews or buttermilk contain more iron?
Cashew is an abundant source of iron and it has 221 times more iron than buttermilk - cashew has 6.7mg of iron in 100 grams and buttermilk has 0.03mg of iron.
Does cashews or buttermilk contain more potassium?
Cashew is a rich source of potassium and it has 390% more potassium than buttermilk - cashew has 660mg of potassium in 100 grams and buttermilk has 135mg of potassium.