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  6. Kefir vs. Sour cream

Kefir vs. Sour cream — In-Depth Nutrition Comparison

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What are the differences between kefir and sour cream?

  • Kefir is higher in vitamin D; however, sour cream is richer in vitamin B2 and monounsaturated fat.
  • Sour cream's daily need coverage for saturated fat is 40% more.
  • Sour cream contains 15 times less sugar than kefir. Kefir contains 4.61g of sugar, while sour cream contains 0.3g.

We used Kefir, lowfat, plain, LIFEWAY and Sour cream, reduced fat types in this article.

Infographic

Kefir 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.
Kefir
Kefir
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
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 ZincZinc +70.4%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +28.7%
Contains more IronIron +50%
Contains more CopperCopper +11.1%
Contains more SeleniumSelenium +13.9%
~equal in Magnesium ~11mg
~equal in Calcium ~141mg

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.
Kefir
Kefir
6
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 0.67% 57% 0.4% 15% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
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 +43.7%
Contains more Vitamin DVitamin D +233.3%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +190%
Contains more FolateFolate +18.2%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +26.3%
~equal in Vitamin B12 ~0.3µg

All nutrients comparison - raw data values

Nutrient Kefir Sour cream DV% diff.
Saturated fat 0.658g 8.7g 37%
Fats 0.93g 14.1g 20%
Cholesterol 5mg 35mg 10%
Monounsaturated fat 0.31g 4.1g 9%
Vitamin B5 0.385mg 8%
Vitamin B2 0.135mg 0.24mg 8%
Calories 41kcal 181kcal 7%
Vitamin A 171µg 119µg 6%
Protein 3.79g 7g 6%
Vitamin D 1µg 0.3µg 4%
Vitamin D 41IU 10IU 4%
Polyunsaturated fat 0.053g 0.5g 3%
Phosphorus 105mg 85mg 3%
Vitamin E 0.02mg 0.4mg 3%
Vitamin B6 0.058mg 0.02mg 3%
Zinc 0.46mg 0.27mg 2%
Potassium 164mg 211mg 1%
Vitamin C 0.2mg 0.9mg 1%
Choline 15.2mg 19.2mg 1%
Folate 13µg 11µg 1%
Vitamin K 0.1µg 0.7µg 1%
Carbs 4.48g 7g 1%
Vitamin B3 0.15mg 0.07mg 1%
Vitamin B1 0.03mg 0.04mg 1%
Selenium 3.6µg 4.1µg 1%
Calcium 130mg 141mg 1%
Sodium 40mg 70mg 1%
Net carbs 4.48g 7g N/A
Magnesium 12mg 11mg 0%
Iron 0.04mg 0.06mg 0%
Sugar 4.61g 0.3g N/A
Copper 0.009mg 0.01mg 0%
Manganese 0.005mg 0%
Vitamin B12 0.29µg 0.3µg 0%
Trans fat 0.037g N/A
Omega-3 - ALA 0.006g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Linoleic acid 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
1
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more WaterWater +26.9%
Contains more ProteinProtein +84.7%
Contains more FatsFats +1416.1%
Contains more CarbsCarbs +56.3%
Contains more OtherOther +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
64% 30% 5%
Saturated fat: Sat. Fat 0.658 g
Monounsaturated fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 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 -92.4%
Contains more Mono. FatMonounsaturated fat +1222.6%
Contains more Poly. FatPolyunsaturated fat +843.4%

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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. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/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.