Buttermilk vs. Dates
Nutrition comparison of Buttermilk and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and dates:
- Both dates and buttermilk are high in calcium.
- Buttermilk has more riboflavin and Vitamin B12, however, date contains more niacin, Vitamin B6 and folate.
- Buttermilk has signficantly more Vitamin D than date.
- Date is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and buttermilk has 78% less calories than date - date has 277 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Dates | |
|---|---|---|
| Protein | 21% | 2% |
| Carbohydrates | 32% | 98% |
| Fat | 48% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and buttermilk has 93% less carbohydrates than date - date has 75g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - date has 6.7g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Date is high in sugar and buttermilk has 93% less sugar than date - date has 66.5g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Dates and buttermilk contain similar amounts of protein - date has 1.8g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Date has less saturated fat than buttermilk - buttermilk has 1.9g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Buttermilk has 571% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Buttermilk has signficantly more Vitamin D than date - buttermilk has 52iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Buttermilk and dates contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and buttermilk contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Buttermilk has more riboflavin and Vitamin B12, however, date contains more niacin, Vitamin B6 and folate. Both buttermilk and dates contain significant amounts of thiamin and pantothenic acid.
| Buttermilk | Dates | |
|---|---|---|
| Thiamin | 0.047 MG | 0.05 MG |
| Riboflavin | 0.172 MG | 0.06 MG |
| Niacin | 0.09 MG | 1.61 MG |
| Pantothenic acid | 0.38 MG | 0.805 MG |
| Vitamin B6 | 0.036 MG | 0.249 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Both dates and buttermilk are high in calcium. Buttermilk has 80% more calcium than date - date has 64mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Date has 29 times more iron than buttermilk - date has 0.9mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Date is an excellent source of potassium and it has 416% more potassium than buttermilk - date has 696mg of potassium per 100 grams and buttermilk has 135mg of potassium.
Antioxidants and Phytonutrients
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 Dates (Dates, medjool) .
Buttermilk g
()
|
Daily Values (%) |
Dates 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 dates or buttermilk contain more calories in 100 grams?Date is high in calories and buttermilk has 80% less calories than date - date has 277 calories in 100g and buttermilk has 62 calories.
Does dates or buttermilk have more carbohydrates?
By weight, date is high in carbohydrates and buttermilk has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and buttermilk has 4.9g of carbohydrates.
Does dates or buttermilk contain more calcium?
Both dates and buttermilk are high in calcium. Buttermilk has 80% more calcium than date - date has 64mg of calcium in 100 grams and buttermilk has 115mg of calcium.
Does dates or buttermilk contain more potassium?
Date is a rich source of potassium and it has 420% more potassium than buttermilk - date has 696mg of potassium in 100 grams and buttermilk has 135mg of potassium.