Buttermilk vs. Egg White
Nutrition comparison of Buttermilk and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and egg white:
- Buttermilk has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Buttermilk has signficantly more Vitamin D than egg white.
- Buttermilk is an excellent source of calcium.
- Egg white has 5.8 times less sugar than buttermilk.
- Egg white is a great source of protein.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white and buttermilk contain similar amounts of calories - egg white has 52 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is much lighter in protein, much heavier in carbs and much heavier in fat compared to egg white per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Egg White | |
|---|---|---|
| Protein | 21% | 91% |
| Carbohydrates | 32% | 6% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and buttermilk are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
The carbs in egg white and buttermilk are both made of 100% sugar.
sugar
Egg white has 5.8 times less sugar than buttermilk - egg white has 0.71g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Egg white is a great source of protein and it has 240% more protein than buttermilk - egg white has 10.9g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Egg white has less saturated fat than buttermilk - buttermilk has 1.9g of saturated fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Buttermilk has more Vitamin A than egg white - buttermilk has 47ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than egg white - buttermilk has 52iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Buttermilk and egg white contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Buttermilk and egg white contain similar amounts of Vitamin K - buttermilk has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Buttermilk has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both buttermilk and egg white contain significant amounts of niacin, pantothenic acid and folate.
| Buttermilk | Egg White | |
|---|---|---|
| Thiamin | 0.047 MG | 0.004 MG |
| Riboflavin | 0.172 MG | 0.439 MG |
| Niacin | 0.09 MG | 0.105 MG |
| Pantothenic acid | 0.38 MG | 0.19 MG |
| Vitamin B6 | 0.036 MG | 0.005 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.46 UG | 0.09 UG |
Minerals
calcium
Buttermilk is an excellent source of calcium and it has 15 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Egg white and buttermilk contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Egg white and buttermilk contain similar amounts of potassium - egg white has 163mg of potassium per 100 grams and buttermilk has 135mg of potassium.
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 White (Egg, white, raw, fresh) .
Buttermilk g
()
|
Daily Values (%) |
Egg White g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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% |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
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 % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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UG % | |
| G % |
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5% | protein | 5% |
|
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 % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 white or buttermilk contain more calories in 100 grams?Egg white and buttermilk contain similar amounts of calories - egg white has 52 calories in 100g and buttermilk has 62 calories.
Is egg white or buttermilk better for protein?
Egg white is a great source of protein and it has 240% more protein than buttermilk - egg white has 10.9g of protein per 100 grams and buttermilk has 3.2g of protein.
Does egg white or buttermilk have more carbohydrates?
By weight, both egg white and buttermilk are low in carbohydrates - egg white has 0.73g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in egg white and buttermilk are both made of 100% sugar.
Does egg white or buttermilk contain more calcium?
Buttermilk is a rich source of calcium and it has 15 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and buttermilk has 115mg of calcium.