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  6. Cottage cheese vs. Sour cream

Cottage cheese vs. Sour cream — In-Depth Nutrition Comparison

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Significant differences between Cottage cheese and Sour cream

  • Cottage cheese has more Phosphorus, Selenium, and Vitamin B12, however, Sour cream is richer in Vitamin A RAE, Vitamin B2, and Calcium.
  • Sour cream covers your daily Saturated Fat needs 35% more than Cottage cheese.
  • Sour cream has 5 times less Sodium than Cottage cheese. Cottage cheese has 364mg of Sodium, while Sour cream has 70mg.

Specific food types used in this comparison are Cheese, cottage, creamed, large or small curd and Sour cream, reduced fat.

Infographic

Cottage cheese vs Sour cream infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cottage cheese
Cottage cheese
6
:
4
Sour cream
Sour cream
Contains more Iron +16.7%
Contains more Phosphorus +87.1%
Contains more Zinc +48.1%
Contains more Copper +190%
Contains more Selenium +136.6%
Contains more Calcium +69.9%
Contains more Magnesium +37.5%
Contains more Potassium +102.9%
Contains less Sodium -80.8%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Sour cream
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
Contains more Iron +16.7%
Contains more Phosphorus +87.1%
Contains more Zinc +48.1%
Contains more Copper +190%
Contains more Selenium +136.6%
Contains more Calcium +69.9%
Contains more Magnesium +37.5%
Contains more Potassium +102.9%
Contains less Sodium -80.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cottage cheese
Cottage cheese
5
:
7
Sour cream
Sour cream
Contains more Vitamin B3 +41.4%
Contains more Vitamin B6 +130%
Contains more Vitamin B12 +43.3%
Contains more Vitamin A +211.4%
Contains more Vitamin E +400%
Contains more Vitamin D +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +47.2%
Contains more Vitamin K +∞%
Equal in Folate - 11
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Sour cream
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 8% 9% 3% 10% 56% 2% 0% 5% 9% 38% 2%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B6 +130%
Contains more Vitamin B12 +43.3%
Contains more Vitamin A +211.4%
Contains more Vitamin E +400%
Contains more Vitamin D +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +47.2%
Contains more Vitamin K +∞%
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Sour cream
Sour cream
Contains more Protein +58.9%
Contains more Water +12.4%
Contains more Other +56.7%
Contains more Fats +227.9%
Contains more Carbs +107.1%
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Sour cream
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more Protein +58.9%
Contains more Water +12.4%
Contains more Other +56.7%
Contains more Fats +227.9%
Contains more Carbs +107.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Sour cream
Sour cream
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +427%
Contains more Polyunsaturated fat +306.5%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Sour cream
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Contains less Saturated Fat -80.3%
Contains more Monounsaturated Fat +427%
Contains more Polyunsaturated fat +306.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Sour cream
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Sour cream Opinion
Net carbs 3.38g 7g Sour cream
Protein 11.12g 7g Cottage cheese
Fats 4.3g 14.1g Sour cream
Carbs 3.38g 7g Sour cream
Calories 98kcal 181kcal Sour cream
Sugar 2.67g 0.3g Sour cream
Calcium 83mg 141mg Sour cream
Iron 0.07mg 0.06mg Cottage cheese
Magnesium 8mg 11mg Sour cream
Phosphorus 159mg 85mg Cottage cheese
Potassium 104mg 211mg Sour cream
Sodium 364mg 70mg Sour cream
Zinc 0.4mg 0.27mg Cottage cheese
Copper 0.029mg 0.01mg Cottage cheese
Manganese 0.002mg Cottage cheese
Selenium 9.7µg 4.1µg Cottage cheese
Vitamin A 140IU 436IU Sour cream
Vitamin A RAE 37µg 119µg Sour cream
Vitamin E 0.08mg 0.4mg Sour cream
Vitamin D 3IU 10IU Sour cream
Vitamin D 0.1µg 0.3µg Sour cream
Vitamin C 0mg 0.9mg Sour cream
Vitamin B1 0.027mg 0.04mg Sour cream
Vitamin B2 0.163mg 0.24mg Sour cream
Vitamin B3 0.099mg 0.07mg Cottage cheese
Vitamin B5 0.557mg Cottage cheese
Vitamin B6 0.046mg 0.02mg Cottage cheese
Folate 12µg 11µg Cottage cheese
Vitamin B12 0.43µg 0.3µg Cottage cheese
Vitamin K 0µg 0.7µg Sour cream
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 17mg 35mg Cottage cheese
Saturated Fat 1.718g 8.7g Cottage cheese
Monounsaturated Fat 0.778g 4.1g Sour cream
Polyunsaturated fat 0.123g 0.5g Sour cream

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Sour cream
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cottage cheese
14%
Sour cream
Minerals Daily Need Coverage Score
23%
Cottage cheese
15%
Sour cream

Comparison summary

Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Sour cream
Sour cream contains less Sodium (difference - 294mg)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 10)
Which food is cheaper?
Sour cream
Sour cream is cheaper (difference - $2)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 6.982g)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.