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  6. Sour cream vs. Greek yogurt

Sour cream vs. Greek yogurt — In-Depth Nutrition Comparison

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Differences between Sour cream and Greek yogurt

  • Sour cream has more Vitamin A RAE, and Monounsaturated Fat, while Greek yogurt has more Vitamin B12, Selenium, and Phosphorus.
  • Sour cream's daily need coverage for Saturated Fat is 32% higher.
  • Greek yogurt contains 60 times less Vitamin A RAE than Sour cream. Sour cream contains 119µg of Vitamin A RAE, while Greek yogurt contains 2µg.
  • The amount of Saturated Fat in Greek yogurt is lower.

The food types used in this comparison are Sour cream, reduced fat and Yogurt, Greek, plain, whole milk.

Infographic

Sour cream vs Greek yogurt 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
3
:
6
Greek yogurt
Greek yogurt
Contains more Calcium +41%
Contains more Iron +∞%
Contains more Potassium +49.6%
Contains more Phosphorus +58.8%
Contains less Sodium -50%
Contains more Zinc +92.6%
Contains more Copper +70%
Contains more Selenium +136.6%
Equal in Magnesium - 11
Sour cream
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +41%
Contains more Iron +∞%
Contains more Potassium +49.6%
Contains more Phosphorus +58.8%
Contains less Sodium -50%
Contains more Zinc +92.6%
Contains more Copper +70%
Contains more Selenium +136.6%
Equal in Magnesium - 11

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
Greek yogurt
Greek yogurt
Contains more Vitamin A +2806.7%
Contains more Vitamin E +3900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.9%
Contains more Folate +120%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B6 +215%
Contains more Vitamin B12 +150%
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%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +2806.7%
Contains more Vitamin E +3900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.9%
Contains more Folate +120%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +197.1%
Contains more Vitamin B6 +215%
Contains more Vitamin B12 +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sour cream
Sour cream
3
:
2
Greek yogurt
Greek yogurt
Contains more Fats +182%
Contains more Carbs +75.9%
Contains more Other +25%
Contains more Protein +28.6%
Contains more Water +14.5%
Sour cream
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Fats +182%
Contains more Carbs +75.9%
Contains more Other +25%
Contains more Protein +28.6%
Contains more Water +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sour cream
Sour cream
2
:
1
Greek yogurt
Greek yogurt
Contains more Monounsaturated Fat +91.9%
Contains less Saturated Fat -72.5%
Equal in Polyunsaturated fat - 0.469
Sour cream
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains more Monounsaturated Fat +91.9%
Contains less Saturated Fat -72.5%
Equal in Polyunsaturated fat - 0.469

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 Greek yogurt
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sour cream Greek yogurt Opinion
Net carbs 7g 3.98g Sour cream
Protein 7g 9g Greek yogurt
Fats 14.1g 5g Sour cream
Carbs 7g 3.98g Sour cream
Calories 181kcal 97kcal Sour cream
Sugar 0.3g 4g Sour cream
Calcium 141mg 100mg Sour cream
Iron 0.06mg 0mg Sour cream
Magnesium 11mg 11mg
Phosphorus 85mg 135mg Greek yogurt
Potassium 211mg 141mg Sour cream
Sodium 70mg 35mg Greek yogurt
Zinc 0.27mg 0.52mg Greek yogurt
Copper 0.01mg 0.017mg Greek yogurt
Manganese 0.009mg Greek yogurt
Selenium 4.1µg 9.7µg Greek yogurt
Vitamin A 436IU 15IU Sour cream
Vitamin A RAE 119µg 2µg Sour cream
Vitamin E 0.4mg 0.01mg Sour cream
Vitamin D 10IU 0IU Sour cream
Vitamin D 0.3µg 0µg Sour cream
Vitamin C 0.9mg 0mg Sour cream
Vitamin B1 0.04mg 0.023mg Sour cream
Vitamin B2 0.24mg 0.278mg Greek yogurt
Vitamin B3 0.07mg 0.208mg Greek yogurt
Vitamin B5 0.331mg Greek yogurt
Vitamin B6 0.02mg 0.063mg Greek yogurt
Folate 11µg 5µg Sour cream
Vitamin B12 0.3µg 0.75µg Greek yogurt
Vitamin K 0.7µg 0µg Sour cream
Cholesterol 35mg 13mg Greek yogurt
Saturated Fat 8.7g 2.395g Greek yogurt
Omega-3 - DHA 0g 0.004g Greek yogurt
Monounsaturated Fat 4.1g 2.136g Sour cream
Polyunsaturated fat 0.5g 0.469g Sour cream
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sour cream Greek yogurt
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
17%
Greek yogurt
Minerals Daily Need Coverage Score
15%
Sour cream
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 3.7g)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 6.305g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.