Buttermilk vs. Yogurt
Nutrition comparison of Buttermilk and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and yogurt:
- Both yogurt and buttermilk are high in calcium.
- Buttermilk has signficantly more Vitamin D than yogurt.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and buttermilk contain similar amounts of calories - yogurt has 61 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is similar to yogurt for protein, carbs and fat. Buttermilk has a macronutrient ratio of 21:32:48 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Yogurt | |
|---|---|---|
| Protein | 21% | 22% |
| Carbohydrates | 32% | 30% |
| Fat | 48% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and buttermilk are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
The carbs in yogurt and buttermilk are both made of 100% sugar.
sugar
Yogurt and buttermilk contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Yogurt and buttermilk contain similar amounts of protein - yogurt has 3.5g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Yogurt and buttermilk contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Yogurt and buttermilk contain similar amounts of cholesterol - yogurt has 13mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.
Vitamins
Vitamin C
Yogurt and buttermilk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Yogurt and buttermilk contain similar amounts of Vitamin A - yogurt has 27ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Buttermilk has signficantly more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and buttermilk has 52iu of Vitamin D.
Vitamin E
Yogurt and buttermilk contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Yogurt and buttermilk contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Both buttermilk and yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Buttermilk | Yogurt | |
|---|---|---|
| Thiamin | 0.047 MG | 0.029 MG |
| Riboflavin | 0.172 MG | 0.142 MG |
| Niacin | 0.09 MG | 0.075 MG |
| Pantothenic acid | 0.38 MG | 0.389 MG |
| Vitamin B6 | 0.036 MG | 0.032 MG |
| Folate | 5 UG | 7 UG |
| Vitamin B12 | 0.46 UG | 0.37 UG |
Minerals
calcium
Both yogurt and buttermilk are high in calcium. Yogurt has a little more calcium (5%) than buttermilk by weight - yogurt has 121mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Yogurt and buttermilk contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Yogurt and buttermilk contain similar amounts of potassium - yogurt has 155mg 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, both buttermilk and yogurt contain small amounts of beta-carotene.
| Buttermilk | Yogurt | |
|---|---|---|
| beta-carotene | 7 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Buttermilk | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.027 G |
| Total | 0.076 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both buttermilk and yogurt contain significant amounts of linoleic acid.
| Buttermilk | Yogurt | |
|---|---|---|
| linoleic acid | 0.122 G | 0.065 G |
| Total | 0.122 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Buttermilk g
()
|
Daily Values (%) |
Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 yogurt or buttermilk contain more calories in 100 grams?Yogurt and buttermilk contain similar amounts of calories - yogurt has 61 calories in 100g and buttermilk has 62 calories.
Does yogurt or buttermilk have more carbohydrates?
By weight, both yogurt and buttermilk are low in carbohydrates - yogurt has 4.7g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in yogurt and buttermilk are both made of 100% sugar.
Does yogurt or buttermilk contain more calcium?
Both yogurt and buttermilk are high in calcium. Yogurt has a little more calcium ( 10%) than buttermilk by weight - yogurt has 121mg of calcium in 100 grams and buttermilk has 115mg of calcium.