Coconut Water vs. Buttermilk
Nutrition comparison of Coconut Water and Buttermilk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
buttermilk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and buttermilk:
- Buttermilk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Buttermilk has signficantly more Vitamin D than coconut water.
- Buttermilk is an excellent source of calcium.
- Coconut water has 71% less calories than buttermilk.
- Coconut water has signficantly more Vitamin C than buttermilk.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Buttermilk (Milk, buttermilk, fluid, whole) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 71% less calories than buttermilk - buttermilk has 62 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to buttermilk per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for buttermilk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Buttermilk | |
|---|---|---|
| Protein | 5% | 21% |
| Carbohydrates | 95% | 32% |
| Fat | ~ | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both buttermilk and coconut water are low in carbohydrates - buttermilk has 4.9g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in buttermilk and coconut water are both made of 100% sugar.
sugar
Buttermilk and coconut water contain similar amounts of sugar - buttermilk has 4.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Buttermilk has 13 times more protein than coconut water - buttermilk has 3.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than buttermilk - buttermilk has 1.9g of saturated fat per 100 grams and coconut water does not contain significant amounts.
cholesterol
Coconut water has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than buttermilk - coconut water has 9.9mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Buttermilk has more Vitamin A than coconut water - buttermilk has 47ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than coconut water - buttermilk has 52iu of Vitamin D per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Buttermilk and coconut water contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Buttermilk and coconut water contain similar amounts of Vitamin K - buttermilk has 0.3ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Buttermilk has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both coconut water and buttermilk contain significant amounts of thiamin.
| Coconut Water | Buttermilk | |
|---|---|---|
| Thiamin | 0.03 MG | 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 15 times more calcium than coconut water - buttermilk has 115mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Buttermilk and coconut water contain similar amounts of iron - buttermilk has 0.03mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Buttermilk and coconut water contain similar amounts of potassium - buttermilk has 135mg of potassium per 100 grams and coconut water has 165mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Buttermilk (Milk, buttermilk, fluid, whole) .
Coconut Water g
()
|
Daily Values (%) |
Buttermilk 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 buttermilk or coconut water contain more calories in 100 grams?Coconut water has 70% less calories than buttermilk - buttermilk has 62 calories in 100g and coconut water has 18 calories.
Does buttermilk or coconut water have more carbohydrates?
By weight, both buttermilk and coconut water are low in carbohydrates - buttermilk has 4.9g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in buttermilk and coconut water are both made of 100% sugar.
Does buttermilk or coconut water contain more calcium?
Buttermilk is a rich source of calcium and it has 15 times more calcium than coconut water - buttermilk has 115mg of calcium in 100 grams and coconut water has 7mg of calcium.