Buttermilk vs. Orange Juice
Nutrition comparison of Buttermilk and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and orange juice:
- Buttermilk has more riboflavin and Vitamin B12, however, orange juice contains more niacin and folate.
- Buttermilk has signficantly more Vitamin D than orange juice.
- Buttermilk is an excellent source of calcium.
- Orange juice has 78.1 times less saturated fat than buttermilk.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and buttermilk contain similar amounts of calories - orange juice has 45 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is heavier in protein, much lighter in carbs and much heavier in fat compared to orange juice per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Orange Juice | |
|---|---|---|
| Protein | 21% | 6% |
| Carbohydrates | 32% | 90% |
| Fat | 48% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and buttermilk contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than buttermilk - orange juice has 0.2g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Orange juice and buttermilk contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Buttermilk has 359% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Orange juice has 78.1 times less saturated fat than buttermilk - orange juice has 0.02g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Orange juice has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than buttermilk - orange juice has 50mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Buttermilk has 370% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Buttermilk has signficantly more Vitamin D than orange juice - buttermilk has 52iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Orange juice and buttermilk contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Orange juice and buttermilk contain similar amounts of Vitamin K - orange juice has 0.1ug 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, orange juice contains more niacin and folate. Both buttermilk and orange juice contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Buttermilk | Orange Juice | |
|---|---|---|
| Thiamin | 0.047 MG | 0.09 MG |
| Riboflavin | 0.172 MG | 0.03 MG |
| Niacin | 0.09 MG | 0.4 MG |
| Pantothenic acid | 0.38 MG | 0.19 MG |
| Vitamin B6 | 0.036 MG | 0.04 MG |
| Folate | 5 UG | 30 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Buttermilk is an excellent source of calcium and it has 945% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Orange juice and buttermilk contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Orange juice has 48% more potassium than buttermilk - orange juice has 200mg of potassium per 100 grams and buttermilk has 135mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Buttermilk | Orange Juice | |
|---|---|---|
| beta-carotene | 7 UG | 33 UG |
| alpha-carotene | ~ | 6 UG |
| lutein + zeaxanthin | ~ | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Buttermilk | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.011 G |
| Total | 0.076 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, buttermilk has more linoleic acid than orange juice per 100 grams.
| Buttermilk | Orange Juice | |
|---|---|---|
| linoleic acid | 0.122 G | 0.029 G |
| Total | 0.122 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Buttermilk g
()
|
Daily Values (%) |
Orange Juice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 orange juice or buttermilk contain more calories in 100 grams?Orange juice and buttermilk contain similar amounts of calories - orange juice has 45 calories in 100g and buttermilk has 62 calories.
Does orange juice or buttermilk have more carbohydrates?
By weight, orange juice and buttermilk contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and buttermilk has 4.9g of carbohydrates.
Does orange juice or buttermilk contain more calcium?
Buttermilk is a rich source of calcium and it has 950% more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and buttermilk has 115mg of calcium.