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  6. Greek yogurt vs. Sour cream

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 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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 CopperCopper +70%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +136.6%
Contains more CalciumCalcium +41%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +∞%
~equal in Magnesium ~11mg

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.
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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +215%
Contains more Vitamin B12Vitamin B12 +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5850%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more CholineCholine +27.2%

All nutrients comparison - raw data values

Nutrient Greek yogurt Sour cream DV% diff.
Saturated fat 2.395g 8.7g 29%
Vitamin B12 0.75µg 0.3µg 19%
Fats 5g 14.1g 14%
Vitamin A 2µg 119µg 13%
Selenium 9.7µg 4.1µg 10%
Phosphorus 135mg 85mg 7%
Cholesterol 13mg 35mg 7%
Vitamin B5 0.331mg 7%
Monounsaturated fat 2.136g 4.1g 5%
Calories 97kcal 181kcal 4%
Calcium 100mg 141mg 4%
Protein 9g 7g 4%
Vitamin B6 0.063mg 0.02mg 3%
Vitamin B2 0.278mg 0.24mg 3%
Vitamin E 0.01mg 0.4mg 3%
Zinc 0.52mg 0.27mg 2%
Sodium 35mg 70mg 2%
Vitamin D 0µg 0.3µg 2%
Folate 5µg 11µg 2%
Potassium 141mg 211mg 2%
Vitamin C 0mg 0.9mg 1%
Choline 15.1mg 19.2mg 1%
Vitamin K 0µg 0.7µg 1%
Carbs 3.98g 7g 1%
Vitamin D 0IU 10IU 1%
Vitamin B3 0.208mg 0.07mg 1%
Vitamin B1 0.023mg 0.04mg 1%
Iron 0mg 0.06mg 1%
Copper 0.017mg 0.01mg 1%
Net carbs 3.98g 7g N/A
Magnesium 11mg 11mg 0%
Sugar 4g 0.3g N/A
Manganese 0.009mg 0%
Polyunsaturated fat 0.469g 0.5g 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +28.6%
Contains more WaterWater +14.5%
Contains more FatsFats +182%
Contains more CarbsCarbs +75.9%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +91.9%
~equal in Polyunsaturated fat ~0.5g

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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. 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.