Buttermilk vs. Orange Juice

Nutrition comparison of Buttermilk and Orange Juice


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

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

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

  • Buttermilk has more riboflavin and Vitamin B12, however, orange juice contains more niacin and folate.
  • Buttermilk has signficantly more Vitamin D than orange juice.
  • Buttermilk is an excellent source of calcium.
  • Orange juice has 78.1 times less saturated fat than buttermilk.
  • Orange juice is an excellent source of Vitamin C.
Detailed nutritional comparison of buttermilk and orange juice 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Buttermilk src
Image of Orange Juice src

Calories and Carbs

calories

Orange juice and buttermilk contain similar amounts of calories - orange juice has 45 calories per 100 grams and buttermilk has 62 calories.

For macronutrient ratios, buttermilk is heavier in protein, much lighter in carbs and much heavier in fat compared to orange juice per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Buttermilk Orange Juice
Protein 21% 6%
Carbohydrates 32% 90%
Fat 48% 4%
Alcohol ~ ~

carbohydrates

Orange juice and buttermilk contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.

dietary fiber

Orange juice has more dietary fiber than buttermilk - orange juice has 0.2g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.

sugar

Orange juice and buttermilk contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and buttermilk has 4.9g of sugar.

Protein

protein

Buttermilk has 359% more protein than orange juice - orange juice has 0.7g of protein per 100 grams and buttermilk has 3.2g of protein.

Fat

saturated fat

Orange juice has 78.1 times less saturated fat than buttermilk - orange juice has 0.02g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.

cholesterol

Orange juice has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and orange juice does not contain significant amounts.

Vitamins

Vitamin C

Orange juice is an excellent source of Vitamin C and it has more Vitamin C than buttermilk - orange juice has 50mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.

Vitamin A

Buttermilk has 370% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.

Vitamin D

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

Vitamin E

Orange juice and buttermilk contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.

Vitamin K

Orange juice and buttermilk contain similar amounts of Vitamin K - orange juice has 0.1ug 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, orange juice contains more niacin and folate. Both buttermilk and orange juice contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Buttermilk Orange Juice
Thiamin 0.047 MG 0.09 MG
Riboflavin 0.172 MG 0.03 MG
Niacin 0.09 MG 0.4 MG
Pantothenic acid 0.38 MG 0.19 MG
Vitamin B6 0.036 MG 0.04 MG
Folate 5 UG 30 UG
Vitamin B12 0.46 UG ~

Minerals

calcium

Buttermilk is an excellent source of calcium and it has 945% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and buttermilk has 115mg of calcium.

iron

Orange juice and buttermilk contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and buttermilk has 0.03mg of iron.

potassium

Orange juice has 48% more potassium than buttermilk - orange juice has 200mg 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 Orange Juice
beta-carotene 7 UG 33 UG
alpha-carotene ~ 6 UG
lutein + zeaxanthin ~ 115 UG

Omega-3 and Omega-6

omega 3s

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

Buttermilk Orange Juice
alpha linoleic acid 0.076 G 0.011 G
Total 0.076 G 0.011 G

omega 6s

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

Buttermilk Orange Juice
linoleic acid 0.122 G 0.029 G
Total 0.122 G 0.029 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 Orange Juice .

Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does orange juice or buttermilk contain more calories in 100 grams?
Orange juice and buttermilk contain similar amounts of calories - orange juice has 45 calories in 100g and buttermilk has 62 calories.

Does orange juice or buttermilk have more carbohydrates?
By weight, orange juice and buttermilk contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and buttermilk has 4.9g of carbohydrates.

Does orange juice or buttermilk contain more calcium?
Buttermilk is a rich source of calcium and it has 950% more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and buttermilk has 115mg of calcium.