Buttermilk vs. Egg
Nutrition comparison of Buttermilk and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and egg:
- Both egg and buttermilk are high in calcium.
- Egg has 12.1 times less sugar than buttermilk.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Egg has signficantly more iron than buttermilk.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than buttermilk.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and buttermilk has 57% less calories than egg - egg has 143 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is lighter in protein, much heavier in carbs and lighter in fat compared to egg per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Egg | |
|---|---|---|
| Protein | 21% | 36% |
| Carbohydrates | 32% | 2% |
| Fat | 48% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and buttermilk are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
The carbs in egg and buttermilk are both made of 100% sugar.
sugar
Egg has 12.1 times less sugar than buttermilk - egg has 0.37g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 291% more protein than buttermilk - egg has 12.6g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Buttermilk has 39% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
trans fat
Both egg and buttermilk are low in trans fat - egg has 0.04g of trans fat per 100 grams and buttermilk does not contain significant amounts.
cholesterol
Egg is high in cholesterol and buttermilk has 97% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 240% more Vitamin A than buttermilk - egg has 160ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 58% more Vitamin D than buttermilk - egg has 82iu of Vitamin D per 100 grams and buttermilk has 52iu of Vitamin D.
Vitamin E
Egg and buttermilk contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Egg and buttermilk contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both buttermilk and egg contain significant amounts of thiamin, niacin and Vitamin B12.
| Buttermilk | Egg | |
|---|---|---|
| Thiamin | 0.047 MG | 0.04 MG |
| Riboflavin | 0.172 MG | 0.457 MG |
| Niacin | 0.09 MG | 0.075 MG |
| Pantothenic acid | 0.38 MG | 1.533 MG |
| Vitamin B6 | 0.036 MG | 0.17 MG |
| Folate | 5 UG | 47 UG |
| Vitamin B12 | 0.46 UG | 0.89 UG |
Minerals
calcium
Both egg and buttermilk are high in calcium. Buttermilk has 105% more calcium than egg - egg has 56mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Egg has signficantly more iron than buttermilk - egg has 1.8mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Egg and buttermilk contain similar amounts of potassium - egg has 138mg 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, egg has more DHA than buttermilk per 100 grams. Both buttermilk and egg contain significant amounts of alpha linoleic acid (ALA).
| Buttermilk | Egg | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.076 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Egg | |
|---|---|---|
| linoleic acid | 0.122 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.122 G | 1.577 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 Egg (Egg, whole, raw, fresh) .
Buttermilk g
()
|
Daily Values (%) |
Egg g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or buttermilk contain more calories in 100 grams?Egg is high in calories and buttermilk has 60% less calories than egg - egg has 143 calories in 100g and buttermilk has 62 calories.
Is egg or buttermilk better for protein?
Egg is a fantastic source of protein and it has 290% more protein than buttermilk - egg has 12.6g of protein per 100 grams and buttermilk has 3.2g of protein.
Does egg or buttermilk have more carbohydrates?
By weight, both egg and buttermilk are low in carbohydrates - egg has 0.72g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in egg and buttermilk are both made of 100% sugar.
Does egg or buttermilk contain more calcium?
Both egg and buttermilk are high in calcium. Buttermilk has 110% more calcium than egg - egg has 56mg of calcium in 100 grams and buttermilk has 115mg of calcium.