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  6. Egg white vs. Sour cream

Egg white vs. Sour cream — In-Depth Nutrition Comparison

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Important differences between Egg white and Sour cream

  • Egg white has more Selenium, and Vitamin B2, however, Sour cream has more Calcium, Vitamin A RAE, Phosphorus, and Vitamin B12.
  • Sour cream's daily need coverage for Saturated Fat is 44% more.
  • Egg white has 5 times more Selenium than Sour cream. Egg white has 20µg of Selenium, while Sour cream has 4.1µg.
  • Sour cream is lower in Sodium.

The food varieties used in the comparison are Egg, white, raw, fresh and Sour cream, reduced fat.

Infographic

Egg white 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.
Egg white
Egg white
4
:
5
Sour cream
Sour cream
Contains more Iron +33.3%
Contains more Copper +130%
Contains more Selenium +387.8%
Contains more Calcium +1914.3%
Contains more Phosphorus +466.7%
Contains more Potassium +29.4%
Contains less Sodium -57.8%
Contains more Zinc +800%
Equal in Magnesium - 11
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
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 +33.3%
Contains more Copper +130%
Contains more Selenium +387.8%
Contains more Calcium +1914.3%
Contains more Phosphorus +466.7%
Contains more Potassium +29.4%
Contains less Sodium -57.8%
Contains more Zinc +800%
Equal in Magnesium - 11

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.
Egg white
Egg white
3
:
9
Sour cream
Sour cream
Contains more Vitamin B2 +82.9%
Contains more Vitamin B3 +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B6 +300%
Contains more Folate +175%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 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 B2 +82.9%
Contains more Vitamin B3 +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B6 +300%
Contains more Folate +175%
Contains more Vitamin B12 +233.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Sour cream
Sour cream
Contains more Protein +55.7%
Contains more Water +23.3%
Contains more Fats +8194.1%
Contains more Carbs +858.9%
Contains more Other +42.9%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +55.7%
Contains more Water +23.3%
Contains more Fats +8194.1%
Contains more Carbs +858.9%
Contains more Other +42.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Sour cream Opinion
Net carbs 0.73g 7g Sour cream
Protein 10.9g 7g Egg white
Fats 0.17g 14.1g Sour cream
Carbs 0.73g 7g Sour cream
Calories 52kcal 181kcal Sour cream
Fructose 0.07g Egg white
Sugar 0.71g 0.3g Sour cream
Calcium 7mg 141mg Sour cream
Iron 0.08mg 0.06mg Egg white
Magnesium 11mg 11mg
Phosphorus 15mg 85mg Sour cream
Potassium 163mg 211mg Sour cream
Sodium 166mg 70mg Sour cream
Zinc 0.03mg 0.27mg Sour cream
Copper 0.023mg 0.01mg Egg white
Manganese 0.011mg Egg white
Selenium 20µg 4.1µg Egg white
Vitamin A 0IU 436IU Sour cream
Vitamin A RAE 0µg 119µg Sour cream
Vitamin E 0mg 0.4mg Sour cream
Vitamin D 0IU 10IU Sour cream
Vitamin D 0µg 0.3µg Sour cream
Vitamin C 0mg 0.9mg Sour cream
Vitamin B1 0.004mg 0.04mg Sour cream
Vitamin B2 0.439mg 0.24mg Egg white
Vitamin B3 0.105mg 0.07mg Egg white
Vitamin B5 0.19mg Egg white
Vitamin B6 0.005mg 0.02mg Sour cream
Folate 4µg 11µg Sour cream
Vitamin B12 0.09µg 0.3µg Sour cream
Vitamin K 0µg 0.7µg Sour cream
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 0mg 35mg Egg white
Saturated Fat 0g 8.7g Egg white
Monounsaturated Fat 0g 4.1g Sour cream
Polyunsaturated fat 0g 0.5g Sour cream

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
11%
Egg white
14%
Sour cream
Minerals Daily Need Coverage Score
17%
Egg white
15%
Sour cream

Comparison summary

Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Sour cream
Sour cream contains less Sodium (difference - 96mg)
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 - $1)
Which food is richer in vitamins?
Sour cream
Sour cream is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 8.7g)
Which food is richer in minerals?
?
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.