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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, 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 than Sour cream. Sour cream contains 119µg of Vitamin A, 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.
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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more CalciumCalcium +41%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +∞%
Contains more CopperCopper +70%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +136.6%
~equal in Magnesium ~11mg

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2806.7%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more CholineCholine +27.2%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B6Vitamin B6 +215%
Contains more Vitamin B12Vitamin B12 +150%

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more FatsFats +182%
Contains more CarbsCarbs +75.9%
Contains more OtherOther +25%
Contains more ProteinProtein +28.6%
Contains more WaterWater +14.5%

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
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated Fat +91.9%
Contains less Sat. FatSaturated Fat -72.5%
~equal in Polyunsaturated fat ~0.469g

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 Cholesterol ok
Lower in Sodium 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
Calories 181kcal 97kcal Sour cream
Protein 7g 9g Greek yogurt
Fats 14.1g 5g Sour cream
Vitamin C 0.9mg 0mg Sour cream
Net carbs 7g 3.98g Sour cream
Carbs 7g 3.98g Sour cream
Cholesterol 35mg 13mg Greek yogurt
Vitamin D 10IU 0IU Sour cream
Magnesium 11mg 11mg
Calcium 141mg 100mg Sour cream
Potassium 211mg 141mg Sour cream
Iron 0.06mg 0mg Sour cream
Sugar 0.3g 4g Sour cream
Copper 0.01mg 0.017mg Greek yogurt
Zinc 0.27mg 0.52mg Greek yogurt
Phosphorus 85mg 135mg Greek yogurt
Sodium 70mg 35mg Greek yogurt
Vitamin A 436IU 15IU Sour cream
Vitamin A 119µg 2µg Sour cream
Vitamin E 0.4mg 0.01mg Sour cream
Vitamin D 0.3µg 0µg Sour cream
Manganese 0.009mg Greek yogurt
Selenium 4.1µg 9.7µg Greek yogurt
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
Vitamin B12 0.3µg 0.75µg Greek yogurt
Vitamin K 0.7µg 0µg Sour cream
Folate 11µg 5µg Sour cream
Choline 19.2mg 15.1mg Sour cream
Saturated Fat 8.7g 2.395g Greek yogurt
Monounsaturated Fat 4.1g 2.136g Sour cream
Polyunsaturated fat 0.5g 0.469g Sour cream
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sour cream Greek yogurt
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
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 is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 35mg)
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.