Buttermilk vs. Cashews

Nutrition comparison of Buttermilk and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of buttermilk versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in buttermilk and cashews:

  • Buttermilk has signficantly more Vitamin D than cashew.
  • Buttermilk is an excellent source of calcium.
  • Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more riboflavin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of buttermilk and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Buttermilk src
Image of Cashews src

Calories and Carbs

calories

Cashew is high in calories and buttermilk has 89% less calories than cashew - cashew has 553 calories per 100 grams and buttermilk has 62 calories.

For macronutrient ratios, buttermilk is heavier in protein, heavier in carbs and lighter in fat compared to cashews per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Buttermilk Cashews
Protein 21% 12%
Carbohydrates 32% 21%
Fat 48% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and buttermilk has 84% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - cashew has 3.3g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.

sugar

Cashews and buttermilk contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and buttermilk has 4.9g of sugar.

Protein

protein

Cashew is an excellent source of protein and it has 468% more protein than buttermilk - cashew has 18.2g of protein per 100 grams and buttermilk has 3.2g of protein.

Fat

saturated fat

Cashew is high in saturated fat and buttermilk has 76% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.

cholesterol

Cashew has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

Cashews and buttermilk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.

Vitamin A

Buttermilk has more Vitamin A than cashew - buttermilk has 47ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin D

Buttermilk has signficantly more Vitamin D than cashew - buttermilk has 52iu of Vitamin D per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and buttermilk contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.

Vitamin K

Cashew has 112 times more Vitamin K than buttermilk - cashew has 34.1ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more riboflavin and Vitamin B12.

Buttermilk Cashews
Thiamin 0.047 MG 0.423 MG
Riboflavin 0.172 MG 0.058 MG
Niacin 0.09 MG 1.062 MG
Pantothenic acid 0.38 MG 0.864 MG
Vitamin B6 0.036 MG 0.417 MG
Folate 5 UG 25 UG
Vitamin B12 0.46 UG ~

Minerals

calcium

Buttermilk is an excellent source of calcium and it has 211% more calcium than cashew - cashew has 37mg of calcium per 100 grams and buttermilk has 115mg of calcium.

iron

Cashew is an excellent source of iron and it has 221 times more iron than buttermilk - cashew has 6.7mg of iron per 100 grams and buttermilk has 0.03mg of iron.

potassium

Cashew is an excellent source of potassium and it has 389% more potassium than buttermilk - cashew has 660mg 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 Cashews
beta-carotene 7 UG ~
lutein + zeaxanthin ~ 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both buttermilk and cashews contain significant amounts of alpha linoleic acid (ALA).

Buttermilk Cashews
alpha linoleic acid 0.076 G 0.062 G
Total 0.076 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than buttermilk per 100 grams.

Buttermilk Cashews
linoleic acid 0.122 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.122 G 8.048 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 Cashews .

Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or buttermilk contain more calories in 100 grams?
Cashew is high in calories and buttermilk has 90% less calories than cashew - cashew has 553 calories in 100g and buttermilk has 62 calories.

Does cashews or buttermilk have more carbohydrates?
By weight, cashew is high in carbohydrates and buttermilk has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and buttermilk has 4.9g of carbohydrates.

Does cashews or buttermilk contain more calcium?
Buttermilk is a rich source of calcium and it has 210% more calcium than cashew - cashew has 37mg of calcium in 100 grams and buttermilk has 115mg of calcium.

Does cashews or buttermilk contain more iron?
Cashew is an abundant source of iron and it has 221 times more iron than buttermilk - cashew has 6.7mg of iron in 100 grams and buttermilk has 0.03mg of iron.

Does cashews or buttermilk contain more potassium?
Cashew is a rich source of potassium and it has 390% more potassium than buttermilk - cashew has 660mg of potassium in 100 grams and buttermilk has 135mg of potassium.