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  6. Sour cream vs. Cottage cheese

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
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.
Sour cream
Sour cream
4
:
6
Cottage cheese
Cottage cheese
Contains more Calcium +69.9%
Contains more Magnesium +37.5%
Contains more Potassium +102.9%
Contains less Sodium -80.8%
Contains more Iron +16.7%
Contains more Phosphorus +87.1%
Contains more Zinc +48.1%
Contains more Copper +190%
Contains more Selenium +136.6%
Sour cream
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Calcium +69.9%
Contains more Magnesium +37.5%
Contains more Potassium +102.9%
Contains less Sodium -80.8%
Contains more Iron +16.7%
Contains more Phosphorus +87.1%
Contains more Zinc +48.1%
Contains more Copper +190%
Contains more Selenium +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.
Sour cream
Sour cream
7
:
5
Cottage cheese
Cottage cheese
Contains more Vitamin A +211.4%
Contains more Vitamin E +400%
Contains more Vitamin D +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +47.2%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B6 +130%
Contains more Vitamin B12 +43.3%
Equal in Folate - 12
Sour cream
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 8% 9% 3% 10% 56% 2% 0% 5% 9% 38% 2%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +211.4%
Contains more Vitamin E +400%
Contains more Vitamin D +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +47.2%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B6 +130%
Contains more Vitamin B12 +43.3%
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sour cream
Sour cream
2
:
3
Cottage cheese
Cottage cheese
Contains more Fats +227.9%
Contains more Carbs +107.1%
Contains more Protein +58.9%
Contains more Water +12.4%
Contains more Other +56.7%
Sour cream
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Cottage cheese
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 Fats +227.9%
Contains more Carbs +107.1%
Contains more Protein +58.9%
Contains more Water +12.4%
Contains more Other +56.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sour cream
Sour cream
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +427%
Contains more Polyunsaturated fat +306.5%
Contains less Saturated Fat -80.3%
Sour cream
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +427%
Contains more Polyunsaturated fat +306.5%
Contains less Saturated 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
Net carbs 7g 3.38g Sour cream
Protein 7g 11.12g Cottage cheese
Fats 14.1g 4.3g Sour cream
Carbs 7g 3.38g Sour cream
Calories 181kcal 98kcal Sour cream
Sugar 0.3g 2.67g Sour cream
Calcium 141mg 83mg Sour cream
Iron 0.06mg 0.07mg Cottage cheese
Magnesium 11mg 8mg Sour cream
Phosphorus 85mg 159mg Cottage cheese
Potassium 211mg 104mg Sour cream
Sodium 70mg 364mg Sour cream
Zinc 0.27mg 0.4mg Cottage cheese
Copper 0.01mg 0.029mg Cottage cheese
Manganese 0.002mg Cottage cheese
Selenium 4.1µg 9.7µg Cottage cheese
Vitamin A 436IU 140IU Sour cream
Vitamin A RAE 119µg 37µg Sour cream
Vitamin E 0.4mg 0.08mg Sour cream
Vitamin D 10IU 3IU Sour cream
Vitamin D 0.3µg 0.1µg Sour cream
Vitamin C 0.9mg 0mg Sour cream
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
Folate 11µg 12µg Cottage cheese
Vitamin B12 0.3µg 0.43µg Cottage cheese
Vitamin K 0.7µg 0µg 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
Cholesterol 35mg 17mg Cottage cheese
Saturated Fat 8.7g 1.718g Cottage cheese
Monounsaturated Fat 4.1g 0.778g Sour cream
Polyunsaturated fat 0.5g 0.123g Sour cream

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sour cream Cottage cheese
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
14%
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.