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Cheese vs. Sour cream — In-Depth Nutrition Comparison

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What are the differences between cheese and sour cream?

  • The amount of calcium, phosphorus, selenium, vitamin B12, zinc, vitamin A, and vitamin B2 in cheese is higher than in sour cream.
  • Cheese's daily need coverage for calcium is 57% more.
  • Sour cream contains 13 times less zinc than cheese. Cheese contains 3.64mg of zinc, while sour cream contains 0.27mg.
  • Sour cream has less sodium.

We used Cheese, cheddar and Sour cream, reduced fat types in this article.

Infographic

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.
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +403.5%
Contains more IronIron +133.3%
Contains more CopperCopper +200%
Contains more ZincZinc +1248.1%
Contains more PhosphorusPhosphorus +435.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +595.1%
Contains more PotassiumPotassium +177.6%
Contains less SodiumSodium -89.3%

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.
Cheese
Cheese
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 40% 8% 4.5% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3% 10%
Contains more Vitamin AVitamin A +177.3%
Contains more Vitamin EVitamin E +77.5%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin B12Vitamin B12 +266.7%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +145.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +18.6%
Contains more CholineCholine +16.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more ProteinProtein +226.7%
Contains more FatsFats +136.2%
Contains more OtherOther +312.2%
Contains more CarbsCarbs +126.5%
Contains more WaterWater +91.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
65% 31% 4%
Saturated fat: Sat. Fat 8.7 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains more Mono. FatMonounsaturated fat +125.5%
Contains more Poly. FatPolyunsaturated fat +184.2%
Contains less Sat. FatSaturated fat -53.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Sour cream DV% diff.
Calcium 710mg 141mg 57%
Phosphorus 455mg 85mg 53%
Saturated fat 18.867g 8.7g 46%
Selenium 28.5µg 4.1µg 44%
Vitamin B12 1.1µg 0.3µg 33%
Protein 22.87g 7g 32%
Zinc 3.64mg 0.27mg 31%
Fats 33.31g 14.1g 30%
Sodium 653mg 70mg 25%
Vitamin A 330µg 119µg 23%
Cholesterol 99mg 35mg 21%
Vitamin B2 0.428mg 0.24mg 14%
Monounsaturated fat 9.246g 4.1g 13%
Calories 404kcal 181kcal 11%
Vitamin B5 0.41mg 8%
Polyunsaturated fat 1.421g 0.5g 6%
Potassium 76mg 211mg 4%
Magnesium 27mg 11mg 4%
Folate 27µg 11µg 4%
Vitamin B6 0.066mg 0.02mg 4%
Copper 0.03mg 0.01mg 2%
Vitamin D 24IU 10IU 2%
Vitamin D 0.6µg 0.3µg 2%
Vitamin E 0.71mg 0.4mg 2%
Carbs 3.09g 7g 1%
Manganese 0.027mg 1%
Vitamin C 0mg 0.9mg 1%
Vitamin K 2.4µg 0.7µg 1%
Iron 0.14mg 0.06mg 1%
Vitamin B1 0.029mg 0.04mg 1%
Net carbs 3.09g 7g N/A
Sugar 0.48g 0.3g N/A
Vitamin B3 0.059mg 0.07mg 0%
Trans fat 0.917g N/A
Choline 16.5mg 19.2mg 0%
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Sour cream
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Cheese
14%
Sour cream
Minerals Daily Need Coverage Score
79%
Cheese
15%
Sour cream

Comparison summary

Which food is lower in Cholesterol?
Sour cream
Sour cream is lower in Cholesterol (difference - 64mg)
Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Sour cream
Sour cream contains less Sodium (difference - 583mg)
Which food is lower in Saturated fat?
Sour cream
Sour cream is lower in Saturated fat (difference - 10.167g)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 0)
Which food is cheaper?
Sour cream
Sour cream is cheaper (difference - $2)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.