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Sour cream vs. Cheese — In-Depth Nutrition Comparison

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What are the differences between Sour cream and Cheese?

  • The amount of Calcium, Phosphorus, Selenium, Vitamin B12, Zinc, Vitamin A, and Vitamin B2 in Cheese is higher than in Sour cream.
  • Cheese's daily need coverage for Calcium is 57% more.
  • Sour cream has less Saturated Fat.

We used Sour cream, reduced fat and Cheese, cheddar types in this article.

Infographic

Sour cream vs Cheese 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% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +177.6%
Contains less SodiumSodium -89.3%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +403.5%
Contains more IronIron +133.3%
Contains more CopperCopper +200%
Contains more ZincZinc +1248.1%
Contains more PhosphorusPhosphorus +435.3%
Contains more SeleniumSelenium +595.1%

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 3% 26% 8% 9% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3% 10%
Cheese
Cheese
9
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +18.6%
Contains more CholineCholine +16.4%
Contains more Vitamin AVitamin A +184.9%
Contains more Vitamin EVitamin E +77.5%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B6Vitamin B6 +230%
Contains more Vitamin B12Vitamin B12 +266.7%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +145.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +126.5%
Contains more WaterWater +91.8%
Contains more ProteinProtein +226.7%
Contains more FatsFats +136.2%
Contains more OtherOther +312.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated Fat: Sat. Fat 8.7 g
Monounsaturated Fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -53.9%
Contains more Mono. FatMonounsaturated Fat +125.5%
Contains more Poly. FatPolyunsaturated fat +184.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sour cream Cheese Opinion
Calories 181kcal 404kcal Cheese
Protein 7g 22.87g Cheese
Fats 14.1g 33.31g Cheese
Vitamin C 0.9mg 0mg Sour cream
Net carbs 7g 3.09g Sour cream
Carbs 7g 3.09g Sour cream
Cholesterol 35mg 99mg Sour cream
Vitamin D 10IU 24IU Cheese
Magnesium 11mg 27mg Cheese
Calcium 141mg 710mg Cheese
Potassium 211mg 76mg Sour cream
Iron 0.06mg 0.14mg Cheese
Sugar 0.3g 0.48g Sour cream
Copper 0.01mg 0.03mg Cheese
Zinc 0.27mg 3.64mg Cheese
Phosphorus 85mg 455mg Cheese
Sodium 70mg 653mg Sour cream
Vitamin A 436IU 1242IU Cheese
Vitamin A 119µg 330µg Cheese
Vitamin E 0.4mg 0.71mg Cheese
Vitamin D 0.3µg 0.6µg Cheese
Manganese 0.027mg Cheese
Selenium 4.1µg 28.5µg Cheese
Vitamin B1 0.04mg 0.029mg Sour cream
Vitamin B2 0.24mg 0.428mg Cheese
Vitamin B3 0.07mg 0.059mg Sour cream
Vitamin B5 0.41mg Cheese
Vitamin B6 0.02mg 0.066mg Cheese
Vitamin B12 0.3µg 1.1µg Cheese
Vitamin K 0.7µg 2.4µg Cheese
Folate 11µg 27µg Cheese
Trans Fat 0.917g Sour cream
Choline 19.2mg 16.5mg Sour cream
Saturated Fat 8.7g 18.867g Sour cream
Monounsaturated Fat 4.1g 9.246g Cheese
Polyunsaturated fat 0.5g 1.421g Cheese
Tryptophan 0.547mg Cheese
Threonine 1.044mg Cheese
Isoleucine 1.206mg Cheese
Leucine 1.939mg Cheese
Lysine 1.025mg Cheese
Methionine 0.547mg Cheese
Phenylalanine 1.074mg Cheese
Valine 1.404mg Cheese
Histidine 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sour cream Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Sour cream
33%
Cheese
Minerals Daily Need Coverage Score
15%
Sour cream
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Sour cream
Sour cream is lower in Cholesterol (difference - 64mg)
Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Sour cream
Sour cream contains less Sodium (difference - 583mg)
Which food is lower in Saturated Fat?
Sour cream
Sour cream is lower in Saturated Fat (difference - 10.167g)
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 - $2)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.