Oats vs. Buttermilk
Nutrition comparison of Oats and Buttermilk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
buttermilk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and buttermilk:
- Both oats and buttermilk are high in calcium.
- Buttermilk has signficantly more Vitamin D than oat.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Buttermilk (Milk, buttermilk, fluid, whole) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and buttermilk has 84% less calories than oat - oat has 389 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to buttermilk per calorie. Oats has a macronutrient ratio of 17:67:16 and for buttermilk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Buttermilk | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 67% | 32% |
| Fat | 16% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and buttermilk has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - oat has 10.6g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Oat has less sugar than buttermilk - buttermilk has 4.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 426% more protein than buttermilk - oat has 16.9g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Oats and buttermilk contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Oat has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Buttermilk has more Vitamin A than oat - buttermilk has 47ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than oat - buttermilk has 52iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Buttermilk and oats contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Buttermilk and oats contain similar amounts of Vitamin K - buttermilk has 0.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12. Both oats and buttermilk contain significant amounts of riboflavin.
| Oats | Buttermilk | |
|---|---|---|
| Thiamin | 0.763 MG | 0.047 MG |
| Riboflavin | 0.139 MG | 0.172 MG |
| Niacin | 0.961 MG | 0.09 MG |
| Pantothenic acid | 1.349 MG | 0.38 MG |
| Vitamin B6 | 0.119 MG | 0.036 MG |
| Folate | 56 UG | 5 UG |
| Vitamin B12 | ~ | 0.46 UG |
Minerals
calcium
Both oats and buttermilk are high in calcium. Buttermilk has 113% more calcium than oat - oat has 54mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Oat is an excellent source of iron and it has 156 times more iron than buttermilk - oat has 4.7mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Oat is an excellent source of potassium and it has 218% more potassium than buttermilk - oat has 429mg of potassium per 100 grams and buttermilk has 135mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and buttermilk contain significant amounts of alpha linoleic acid (ALA).
| Oats | Buttermilk | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.076 G |
| Total | 0.111 G | 0.076 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than buttermilk per 100 grams.
| Oats | Buttermilk | |
|---|---|---|
| linoleic acid | 2.424 G | 0.122 G |
| Total | 2.424 G | 0.122 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Buttermilk (Milk, buttermilk, fluid, whole) .
Oats g
()
|
Daily Values (%) |
Buttermilk g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats or buttermilk contain more calories in 100 grams?Oat is high in calories and buttermilk has 80% less calories than oat - oat has 389 calories in 100g and buttermilk has 62 calories.
Does oats or buttermilk have more carbohydrates?
By weight, oat is high in carbohydrates and buttermilk has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and buttermilk has 4.9g of carbohydrates.
Does oats or buttermilk contain more calcium?
Both oats and buttermilk are high in calcium. Buttermilk has 110% more calcium than oat - oat has 54mg of calcium in 100 grams and buttermilk has 115mg of calcium.
Does oats or buttermilk contain more iron?
Oat is an abundant source of iron and it has 156 times more iron than buttermilk - oat has 4.7mg of iron in 100 grams and buttermilk has 0.03mg of iron.
Does oats or buttermilk contain more potassium?
Oat is a rich source of potassium and it has 220% more potassium than buttermilk - oat has 429mg of potassium in 100 grams and buttermilk has 135mg of potassium.