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Greek yogurt vs. Sour cream — In-Depth Nutrition Comparison

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Differences between Greek yogurt and Sour cream

  • Greek yogurt has more Vitamin B12, Selenium, and Phosphorus, while Sour cream has more Vitamin A RAE, and Monounsaturated Fat.
  • Sour cream's daily need coverage for Saturated Fat is 32% higher.
  • Sour cream contains 13 times less Sugar than Greek yogurt. Greek yogurt contains 4g of Sugar, while Sour cream contains 0.3g.

The food types used in this comparison are Yogurt, Greek, plain, whole milk and Sour cream, reduced fat.

Infographic

Greek yogurt vs Sour cream infographic
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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.
Contains more Phosphorus +58.8%
Contains less Sodium -50%
Contains more Zinc +92.6%
Contains more Copper +70%
Contains more Selenium +136.6%
Contains more Calcium +41%
Contains more Iron +∞%
Contains more Potassium +49.6%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
Contains more Phosphorus +58.8%
Contains less Sodium -50%
Contains more Zinc +92.6%
Contains more Copper +70%
Contains more Selenium +136.6%
Contains more Calcium +41%
Contains more Iron +∞%
Contains more Potassium +49.6%
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.
:
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B6 +215%
Contains more Vitamin B12 +150%
Contains more Vitamin A +2806.7%
Contains more Vitamin E +3900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.9%
Contains more Folate +120%
Contains more Choline +27.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 9% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 8% 9% 3% 10% 56% 2% 0% 5% 9% 38% 11% 2%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B6 +215%
Contains more Vitamin B12 +150%
Contains more Vitamin A +2806.7%
Contains more Vitamin E +3900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.9%
Contains more Folate +120%
Contains more Choline +27.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.6%
Contains more Water +14.5%
Contains more Fats +182%
Contains more Carbs +75.9%
Contains more Other +25%
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more Protein +28.6%
Contains more Water +14.5%
Contains more Fats +182%
Contains more Carbs +75.9%
Contains more Other +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +91.9%
Equal in Polyunsaturated fat - 0.5
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +91.9%
Equal in Polyunsaturated fat - 0.5

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Sour cream Opinion
Net carbs 3.98g 7g Sour cream
Protein 9g 7g Greek yogurt
Fats 5g 14.1g Sour cream
Carbs 3.98g 7g Sour cream
Calories 97kcal 181kcal Sour cream
Sugar 4g 0.3g Sour cream
Calcium 100mg 141mg Sour cream
Iron 0mg 0.06mg Sour cream
Magnesium 11mg 11mg
Phosphorus 135mg 85mg Greek yogurt
Potassium 141mg 211mg Sour cream
Sodium 35mg 70mg Greek yogurt
Zinc 0.52mg 0.27mg Greek yogurt
Copper 0.017mg 0.01mg Greek yogurt
Manganese 0.009mg Greek yogurt
Selenium 9.7µg 4.1µg Greek yogurt
Vitamin A 15IU 436IU Sour cream
Vitamin A RAE 2µg 119µg Sour cream
Vitamin E 0.01mg 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 0.023mg 0.04mg Sour cream
Vitamin B2 0.278mg 0.24mg Greek yogurt
Vitamin B3 0.208mg 0.07mg Greek yogurt
Vitamin B5 0.331mg Greek yogurt
Vitamin B6 0.063mg 0.02mg Greek yogurt
Folate 5µg 11µg Sour cream
Vitamin B12 0.75µg 0.3µg Greek yogurt
Choline 15.1mg 19.2mg Sour cream
Vitamin K 0µg 0.7µg Sour cream
Cholesterol 13mg 35mg Greek yogurt
Saturated Fat 2.395g 8.7g Greek yogurt
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 4.1g Sour cream
Polyunsaturated fat 0.469g 0.5g Sour cream
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt 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
17%
Greek yogurt
13%
Sour cream
Minerals Daily Need Coverage Score
19%
Greek yogurt
15%
Sour cream

Comparison summary

Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 3.7g)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 6.305g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.