Buttermilk vs. Whey Protein Powder

Nutrition comparison of Buttermilk and Whey Protein Powder


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

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

For a quick recap of significant nutrients and differences in buttermilk and whey protein powder:

  • Both buttermilk and whey protein powder are high in calcium.
  • Buttermilk has signficantly more Vitamin D than whey protein powder.
  • Whey protein powder has 59% less saturated fat than buttermilk.
  • Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, buttermilk contains more pantothenic acid.
  • Whey protein powder is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of buttermilk and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Whey protein powder is high in calories and buttermilk has 82% less calories than whey protein powder - buttermilk has 62 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, buttermilk is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Buttermilk Whey Protein Powder
Protein 21% 89%
Carbohydrates 32% 7%
Fat 48% 4%
Alcohol ~ ~

carbohydrates

Buttermilk and whey protein powder contain similar amounts of carbs - buttermilk has 4.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - whey protein powder has 3.1g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.

sugar

Whey protein powder has less sugar than buttermilk - buttermilk has 4.9g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Whey protein powder is an excellent source of protein and it has 23 times more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Whey protein powder has 59% less saturated fat than buttermilk - buttermilk has 1.9g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Buttermilk and whey protein powder contain similar amounts of cholesterol - buttermilk has 11mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

Buttermilk and whey protein powder contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Buttermilk and whey protein powder contain similar amounts of Vitamin K - buttermilk has 0.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

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

Buttermilk Whey Protein Powder
Thiamin 0.047 MG 0.609 MG
Riboflavin 0.172 MG 2.017 MG
Niacin 0.09 MG 1.136 MG
Pantothenic acid 0.38 MG ~
Vitamin B6 0.036 MG 0.607 MG
Folate 5 UG 33 UG
Vitamin B12 0.46 UG 2.45 UG

Minerals

calcium

Both buttermilk and whey protein powder are high in calcium. Whey protein powder has 308% more calcium than buttermilk - buttermilk has 115mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Whey protein powder has 36 times more iron than buttermilk - buttermilk has 0.03mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Whey protein powder is an excellent source of potassium and it has 270% more potassium than buttermilk - buttermilk has 135mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.

Buttermilk Whey Protein Powder
alpha linoleic acid 0.076 G 0.034 G
Total 0.076 G 0.034 G

omega 6s

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

Buttermilk Whey Protein Powder
linoleic acid 0.122 G 0.264 G
Total 0.122 G 0.264 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 Whey Protein Powder .

Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does buttermilk or whey protein powder contain more calories in 100 grams?
Whey protein powder is high in calories and buttermilk has 80% less calories than whey protein powder - buttermilk has 62 calories in 100g and whey protein powder has 352 calories.

Is buttermilk or whey protein powder better for protein?
Whey protein powder is a fantastic source of protein and it has 23 times more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does buttermilk or whey protein powder have more carbohydrates?
By weight, buttermilk and whey protein powder contain similar amounts of carbs - buttermilk has 4.9g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does buttermilk or whey protein powder contain more calcium?
Both buttermilk and whey protein powder are high in calcium. Whey protein powder has 310% more calcium than buttermilk - buttermilk has 115mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does buttermilk or whey protein powder contain more potassium?
Whey protein powder is a rich source of potassium and it has 270% more potassium than buttermilk - buttermilk has 135mg of potassium in 100 grams and whey protein powder has 500mg of potassium.