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  6. Goat cheese vs. Sour cream

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

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A recap on the differences between goat cheese and sour cream

  • Goat cheese is higher than sour cream in copper, phosphorus, protein, vitamin B2, vitamin A, fats, iron, and calcium.
  • Goat cheese covers your daily copper needs 62% more than sour cream.
  • Goat cheese contains 27 times more iron than sour cream. While goat cheese contains 1.62mg of iron, sour cream contains only 0.06mg.
  • The amount of sodium in sour cream is lower.

Food varieties used in this article are Cheese, goat, semisoft type and Sour cream, reduced fat.

Infographic

Goat cheese vs Sour cream infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +163.6%
Contains more CalciumCalcium +111.3%
Contains more IronIron +2600%
Contains more CopperCopper +5540%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +341.2%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +33.5%
Contains less SodiumSodium -83.1%
~equal in Selenium ~4.1µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 136% 5.2% 18% 156% 22% 11% 14% 28% 6.3% 1.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 4.5% 40% 8% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin AVitamin A +242%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +181.7%
Contains more Vitamin B3Vitamin B3 +1540%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +257.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin B12Vitamin B12 +36.4%
Contains more FolateFolate +450%

All nutrients comparison - raw data values

Nutrient Goat cheese Sour cream DV% diff.
Copper 0.564mg 0.01mg 62%
Saturated fat 20.639g 8.7g 54%
Phosphorus 375mg 85mg 41%
Vitamin B2 0.676mg 0.24mg 34%
Vitamin A 407µg 119µg 32%
Protein 21.58g 7g 29%
Fats 29.84g 14.1g 24%
Iron 1.62mg 0.06mg 20%
Calcium 298mg 141mg 16%
Cholesterol 79mg 35mg 15%
Sodium 415mg 70mg 15%
Calories 364kcal 181kcal 9%
Vitamin B3 1.148mg 0.07mg 7%
Monounsaturated fat 6.808g 4.1g 7%
Magnesium 29mg 11mg 4%
Zinc 0.66mg 0.27mg 4%
Manganese 0.093mg 4%
Vitamin B5 0.19mg 4%
Vitamin B1 0.072mg 0.04mg 3%
Vitamin B6 0.06mg 0.02mg 3%
Vitamin B12 0.22µg 0.3µg 3%
Carbs 0.12g 7g 2%
Vitamin D* 22 IU 10 IU 2%
Potassium 158mg 211mg 2%
Vitamin K 2.5µg 0.7µg 2%
Folate 2µg 11µg 2%
Vitamin C 0mg 0.9mg 1%
Vitamin D 0.5µg 0.3µg 1%
Vitamin E 0.26mg 0.4mg 1%
Selenium 3.8µg 4.1µg 1%
Choline 15.4mg 19.2mg 1%
Polyunsaturated fat 0.709g 0.5g 1%
Protein per 100 calories 5.9g 3.9g N/A
Calories per 10 g protein 169kcal 259kcal N/A
Weight per 100 calories 27g 55g N/A
Unsaturated / Saturated Fat ratio 0.36 0.53 N/A
Net carbs 0.12g 7g N/A
Sugar 0.12g 0.3g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +208.3%
Contains more FatsFats +111.6%
Contains more CarbsCarbs +5733.3%
Contains more WaterWater +56%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +66%
Contains more Poly. FatPolyunsaturated fat +41.8%
Contains less Sat. FatSaturated fat -57.8%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.