Buttermilk vs. Coconut

Nutrition comparison of Buttermilk and Coconut


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

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

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

  • Buttermilk has 68% less carbohydrates than coconut.
  • Buttermilk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate.
  • Buttermilk has signficantly more Vitamin D than coconut.
  • Buttermilk is an excellent source of calcium.
  • Coconut is a great source of iron.
  • Coconut is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of buttermilk and coconut 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 Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.


Image of Buttermilk src
Image of Coconut src

Calories and Carbs

calories

Coconut is high in calories and buttermilk has 82% less calories than coconut - coconut has 354 calories per 100 grams and buttermilk has 62 calories.

For macronutrient ratios, buttermilk is heavier in protein, heavier in carbs and much lighter in fat compared to coconut per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Buttermilk Coconut
Protein 21% 4%
Carbohydrates 32% 16%
Fat 48% 80%
Alcohol ~ ~

carbohydrates

Buttermilk has 68% less carbohydrates than coconut - coconut has 15.2g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.

The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in buttermilk comprise of 100% sugar.

dietary fiber

Coconut is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - coconut has 9g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.

sugar

Coconut and buttermilk contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and buttermilk has 4.9g of sugar.



Protein

protein

Coconut and buttermilk contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and buttermilk has 3.2g of protein.

Fat

saturated fat

Coconut is high in saturated fat and buttermilk has 94% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Coconut has more Vitamin C than buttermilk - coconut has 3.3mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.

Vitamin A

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

Vitamin D

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

Vitamin E

Coconut and buttermilk contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.

Vitamin K

Coconut and buttermilk contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.

The B Vitamins

Buttermilk has more riboflavin and Vitamin B12, however, coconut contains more niacin and folate. Both buttermilk and coconut contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Buttermilk Coconut
Thiamin 0.047 MG 0.066 MG
Riboflavin 0.172 MG 0.02 MG
Niacin 0.09 MG 0.54 MG
Pantothenic acid 0.38 MG 0.3 MG
Vitamin B6 0.036 MG 0.054 MG
Folate 5 UG 26 UG
Vitamin B12 0.46 UG ~

Minerals

calcium

Buttermilk is an excellent source of calcium and it has 721% more calcium than coconut - coconut has 14mg of calcium per 100 grams and buttermilk has 115mg of calcium.

iron

Coconut is a great source of iron and it has 80 times more iron than buttermilk - coconut has 2.4mg of iron per 100 grams and buttermilk has 0.03mg of iron.

potassium

Coconut is an excellent source of potassium and it has 164% more potassium than buttermilk - coconut has 356mg of potassium per 100 grams and buttermilk has 135mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Buttermilk Coconut
linoleic acid 0.122 G 0.366 G
Total 0.122 G 0.366 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 (Nuts, coconut meat, raw) .

Buttermilk g

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G Water G
G Starch G
G Alcohol G