Buttermilk vs. Coconut Oil
Nutrition comparison of Buttermilk and Coconut Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and coconut oil:
- Buttermilk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Buttermilk has signficantly more Vitamin D than coconut oil.
- Buttermilk is an excellent source of calcium.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and buttermilk has 93% less calories than coconut oil - coconut oil has 892 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is much heavier in protein, much heavier in carbs and much lighter in fat compared to coconut oil per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Coconut Oil | |
|---|---|---|
| Protein | 21% | ~ |
| Carbohydrates | 32% | ~ |
| Fat | 48% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both buttermilk and coconut oil are low in carbohydrates - buttermilk has 4.9g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than buttermilk - buttermilk has 4.9g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Buttermilk has more protein than coconut oil - buttermilk has 3.2g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and buttermilk has 98% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
trans fat
Both coconut oil and buttermilk are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and buttermilk does not contain significant amounts.
cholesterol
Coconut oil has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and coconut oil does not contain significant amounts.
Vitamins
Vitamin A
Buttermilk has more Vitamin A than coconut oil - buttermilk has 47ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than coconut oil - buttermilk has 52iu of Vitamin D per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and buttermilk contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Coconut oil and buttermilk contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Buttermilk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Buttermilk | Coconut Oil | |
|---|---|---|
| Thiamin | 0.047 MG | ~ |
| Riboflavin | 0.172 MG | ~ |
| Niacin | 0.09 MG | ~ |
| Pantothenic acid | 0.38 MG | ~ |
| Vitamin B6 | 0.036 MG | ~ |
| Folate | 5 UG | ~ |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Buttermilk is an excellent source of calcium and it has 114 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Coconut oil and buttermilk contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Buttermilk has more potassium than coconut oil - buttermilk has 135mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Buttermilk | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.019 G |
| Total | 0.076 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Coconut Oil | |
|---|---|---|
| linoleic acid | 0.122 G | 1.683 G |
| other omega 6 | ~ | 0.076 G |
| Total | 0.122 G | 1.759 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 Coconut Oil (Oil, coconut) .
Buttermilk g
()
|
Daily Values (%) |
Coconut Oil 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 coconut oil or buttermilk contain more calories in 100 grams?Coconut oil is high in calories and buttermilk has 90% less calories than coconut oil - coconut oil has 892 calories in 100g and buttermilk has 62 calories.
Does buttermilk or coconut oil have more carbohydrates?
By weight, both buttermilk and coconut oil are low in carbohydrates - buttermilk has 4.9g of carbs for 100g and coconut oil has no carbs..
Does coconut oil or buttermilk contain more calcium?
Buttermilk is a rich source of calcium and it has 114 times more calcium than coconut oil - coconut oil has 1mg of calcium in 100 grams and buttermilk has 115mg of calcium.