Buttermilk vs. Coconut
Nutrition comparison of Buttermilk and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and coconut:
- Buttermilk has 68% less carbohydrates than coconut.
- Buttermilk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate.
- Buttermilk has signficantly more Vitamin D than coconut.
- Buttermilk is an excellent source of calcium.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and buttermilk has 82% less calories than coconut - coconut has 354 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is heavier in protein, heavier in carbs and much lighter in fat compared to coconut per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Coconut | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 32% | 16% |
| Fat | 48% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Buttermilk has 68% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in buttermilk comprise of 100% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - coconut has 9g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Coconut and buttermilk contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Coconut and buttermilk contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Coconut is high in saturated fat and buttermilk has 94% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Coconut has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut has more Vitamin C than buttermilk - coconut has 3.3mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Buttermilk has more Vitamin A than coconut - buttermilk has 47ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than coconut - buttermilk has 52iu of Vitamin D per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and buttermilk contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Coconut and buttermilk contain similar amounts of Vitamin K - coconut has 0.2ug 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, coconut contains more niacin and folate. Both buttermilk and coconut contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Buttermilk | Coconut | |
|---|---|---|
| Thiamin | 0.047 MG | 0.066 MG |
| Riboflavin | 0.172 MG | 0.02 MG |
| Niacin | 0.09 MG | 0.54 MG |
| Pantothenic acid | 0.38 MG | 0.3 MG |
| Vitamin B6 | 0.036 MG | 0.054 MG |
| Folate | 5 UG | 26 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Buttermilk is an excellent source of calcium and it has 721% more calcium than coconut - coconut has 14mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Coconut is a great source of iron and it has 80 times more iron than buttermilk - coconut has 2.4mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Coconut is an excellent source of potassium and it has 164% more potassium than buttermilk - coconut has 356mg of potassium per 100 grams and buttermilk has 135mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Coconut | |
|---|---|---|
| linoleic acid | 0.122 G | 0.366 G |
| Total | 0.122 G | 0.366 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Buttermilk or Coconut .
Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Coconut (Nuts, coconut meat, raw) .
Buttermilk g
()
|
Daily Values (%) |
Coconut 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 | 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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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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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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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 % |
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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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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or buttermilk contain more calories in 100 grams?Coconut is high in calories and buttermilk has 80% less calories than coconut - coconut has 354 calories in 100g and buttermilk has 62 calories.
Does coconut or buttermilk have more carbohydrates?
By weight, buttermilk has 70% fewer carbohydrates than coconut - coconut has 15.2g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in buttermilk comprise of 100% sugar.
Does coconut or buttermilk contain more calcium?
Buttermilk is a rich source of calcium and it has 720% more calcium than coconut - coconut has 14mg of calcium in 100 grams and buttermilk has 115mg of calcium.
Does coconut or buttermilk contain more potassium?
Coconut is a rich source of potassium and it has 160% more potassium than buttermilk - coconut has 356mg of potassium in 100 grams and buttermilk has 135mg of potassium.