Buttermilk vs. Heavy Cream
Nutrition comparison of Buttermilk and Heavy Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
heavy cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and heavy cream:
- Both heavy cream and buttermilk are high in calcium.
- Buttermilk has 9.2 times less cholesterol than heavy cream.
- Buttermilk has more niacin and Vitamin B12.
- For omega-3 fatty acids, heavy cream has more dpa than buttermilk.
- Heavy cream is an excellent source of Vitamin A.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Heavy Cream (Cream, fluid, heavy whipping) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heavy cream is high in calories and buttermilk has 82% less calories than heavy cream - heavy cream has 340 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is heavier in protein, much heavier in carbs and much lighter in fat compared to heavy cream per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for heavy cream, 3:3:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Heavy Cream | |
|---|---|---|
| Protein | 21% | 3% |
| Carbohydrates | 32% | 3% |
| Fat | 48% | 93% |
| Alcohol | ~ | ~ |
carbohydrates
Both heavy cream and buttermilk are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
The carbs in heavy cream and buttermilk are both made of 100% sugar.
sugar
Heavy cream and buttermilk contain similar amounts of sugar - heavy cream has 2.9g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Heavy cream and buttermilk contain similar amounts of protein - heavy cream has 2.8g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Heavy cream is high in saturated fat and buttermilk has 92% less saturated fat than heavy cream - heavy cream has 23g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
trans fat
Buttermilk has less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and buttermilk does not contain significant amounts.
cholesterol
Buttermilk has 9.2 times less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.
Vitamins
Vitamin C
Heavy cream and buttermilk contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Heavy cream is an excellent source of Vitamin A and it has 774% more Vitamin A than buttermilk - heavy cream has 411ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Heavy cream and buttermilk contain similar amounts of Vitamin D - heavy cream has 63iu of Vitamin D per 100 grams and buttermilk has 52iu of Vitamin D.
Vitamin E
Heavy cream and buttermilk contain similar amounts of Vitamin E - heavy cream has 0.92mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Heavy cream and buttermilk contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Buttermilk has more niacin and Vitamin B12. Both buttermilk and heavy cream contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Buttermilk | Heavy Cream | |
|---|---|---|
| Thiamin | 0.047 MG | 0.02 MG |
| Riboflavin | 0.172 MG | 0.188 MG |
| Niacin | 0.09 MG | 0.064 MG |
| Pantothenic acid | 0.38 MG | 0.495 MG |
| Vitamin B6 | 0.036 MG | 0.035 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.46 UG | 0.16 UG |
Minerals
calcium
Both heavy cream and buttermilk are high in calcium. Buttermilk has 74% more calcium than heavy cream - heavy cream has 66mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Heavy cream and buttermilk contain similar amounts of iron - heavy cream has 0.1mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Buttermilk has 42% more potassium than heavy cream - heavy cream has 95mg 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, heavy cream has more DPA than buttermilk per 100 grams. Both buttermilk and heavy cream contain significant amounts of alpha linoleic acid (ALA).
| Buttermilk | Heavy Cream | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.128 G |
| EPA | ~ | 0.009 G |
| DPA | ~ | 0.02 G |
| Total | 0.076 G | 0.157 G |
omega 6s
Comparing omega-6 fatty acids, heavy cream has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Heavy Cream | |
|---|---|---|
| linoleic acid | 0.122 G | 1.294 G |
| other omega 6 | ~ | 0.039 G |
| Total | 0.122 G | 1.333 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 Heavy Cream (Cream, fluid, heavy whipping) .
Buttermilk g
()
|
Daily Values (%) |
Heavy Cream 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% |
|
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% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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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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% |
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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% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
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 % | |
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5% | manganese | 5% |
|
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 heavy cream or buttermilk contain more calories in 100 grams?Heavy cream is high in calories and buttermilk has 80% less calories than heavy cream - heavy cream has 340 calories in 100g and buttermilk has 62 calories.
Does heavy cream or buttermilk have more carbohydrates?
By weight, both heavy cream and buttermilk are low in carbohydrates - heavy cream has 2.8g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in heavy cream and buttermilk are both made of 100% sugar.
Does heavy cream or buttermilk contain more calcium?
Both heavy cream and buttermilk are high in calcium. Buttermilk has 70% more calcium than heavy cream - heavy cream has 66mg of calcium in 100 grams and buttermilk has 115mg of calcium.