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

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Significant differences between Sour cream and Cottage cheese

  • Sour cream has more Vitamin A RAE, Vitamin B2, and Calcium, however, Cottage cheese is richer in Phosphorus, Selenium, and Vitamin B12.
  • Sour cream covers your daily Saturated Fat needs 35% more than Cottage cheese.
  • Cottage cheese has 3 times less Vitamin A RAE than Sour cream. Sour cream has 119µg of Vitamin A RAE, while Cottage cheese has 37µg.
  • Cottage cheese contains less Saturated Fat.

Specific food types used in this comparison are Sour cream, reduced fat and Cheese, cottage, creamed, large or small curd.

Infographic

Sour cream vs Cottage cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +69.9%
Contains more PotassiumPotassium +102.9%
Contains less SodiumSodium -80.8%
Contains more IronIron +16.7%
Contains more CopperCopper +190%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +87.1%
Contains more SeleniumSelenium +136.6%

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%
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% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +211.4%
Contains more Vitamin E Vitamin E +400%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +47.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin B12Vitamin B12 +43.3%
~equal in Folate ~12µg
~equal in Choline ~18.4mg

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more FatsFats +227.9%
Contains more CarbsCarbs +107.1%
Contains more ProteinProtein +58.9%
Contains more WaterWater +12.4%
Contains more OtherOther +56.7%

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
66% 30% 5%
Saturated Fat: Sat. Fat 1.718 g
Monounsaturated Fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated Fat +427%
Contains more Poly. FatPolyunsaturated fat +306.5%
Contains less Sat. FatSaturated Fat -80.3%

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 Cottage cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sour cream Cottage cheese Opinion
Calories 181kcal 98kcal Sour cream
Protein 7g 11.12g Cottage cheese
Fats 14.1g 4.3g Sour cream
Vitamin C 0.9mg 0mg Sour cream
Net carbs 7g 3.38g Sour cream
Carbs 7g 3.38g Sour cream
Cholesterol 35mg 17mg Cottage cheese
Vitamin D 10IU 3IU Sour cream
Magnesium 11mg 8mg Sour cream
Calcium 141mg 83mg Sour cream
Potassium 211mg 104mg Sour cream
Iron 0.06mg 0.07mg Cottage cheese
Sugar 0.3g 2.67g Sour cream
Copper 0.01mg 0.029mg Cottage cheese
Zinc 0.27mg 0.4mg Cottage cheese
Phosphorus 85mg 159mg Cottage cheese
Sodium 70mg 364mg Sour cream
Vitamin A 436IU 140IU Sour cream
Vitamin A RAE 119µg 37µg Sour cream
Vitamin E 0.4mg 0.08mg Sour cream
Vitamin D 0.3µg 0.1µg Sour cream
Manganese 0.002mg Cottage cheese
Selenium 4.1µg 9.7µg Cottage cheese
Vitamin B1 0.04mg 0.027mg Sour cream
Vitamin B2 0.24mg 0.163mg Sour cream
Vitamin B3 0.07mg 0.099mg Cottage cheese
Vitamin B5 0.557mg Cottage cheese
Vitamin B6 0.02mg 0.046mg Cottage cheese
Vitamin B12 0.3µg 0.43µg Cottage cheese
Vitamin K 0.7µg 0µg Sour cream
Folate 11µg 12µg Cottage cheese
Choline 19.2mg 18.4mg Sour cream
Saturated Fat 8.7g 1.718g Cottage cheese
Monounsaturated Fat 4.1g 0.778g Sour cream
Polyunsaturated fat 0.5g 0.123g Sour cream
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sour cream Cottage 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
14%
Cottage cheese
Minerals Daily Need Coverage Score
15%
Sour cream
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Sour cream
Sour cream contains less Sodium (difference - 294mg)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 10)
Which food is cheaper?
Sour cream
Sour cream is cheaper (difference - $2)
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 6.982g)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.