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  6. Whey vs. Sour cream

Whey vs. Sour cream — In-Depth Nutrition Comparison

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Important differences between whey and sour cream

  • Whey has less calcium, vitamin A, vitamin B2, phosphorus, and monounsaturated fat.
  • Sour cream's daily need coverage for saturated fat is 42% more.
  • Whey has 17 times more sugar than sour cream. Whey has 5.14g of sugar, while sour cream has 0.3g.

The food varieties used in the comparison are Whey, sweet, fluid and Sour cream, reduced fat.

Infographic

Whey vs Sour cream 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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%
Contains less SodiumSodium -22.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +31.1%
Contains more CopperCopper +150%
Contains more ZincZinc +107.7%
Contains more PhosphorusPhosphorus +84.8%
Contains more SeleniumSelenium +115.8%
~equal in Iron ~0.06mg

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.
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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% 40% 8% 4.5% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3% 10%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +55%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +3866.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +20%
~equal in Vitamin B3 ~0.07mg
~equal in Vitamin B12 ~0.3µg

All nutrients comparison - raw data values

Nutrient Whey Sour cream DV% diff.
Saturated fat 0.23g 8.7g 39%
Fats 0.36g 14.1g 21%
Vitamin A 3µg 119µg 13%
Protein 0.85g 7g 12%
Cholesterol 2mg 35mg 11%
Monounsaturated fat 0.1g 4.1g 10%
Calcium 47mg 141mg 9%
Calories 27kcal 181kcal 8%
Vitamin B5 0.383mg 8%
Phosphorus 46mg 85mg 6%
Vitamin B2 0.158mg 0.24mg 6%
Selenium 1.9µg 4.1µg 4%
Vitamin E 0mg 0.4mg 3%
Folate 1µg 11µg 3%
Polyunsaturated fat 0.011g 0.5g 3%
Vitamin D 0.3µg 2%
Vitamin D 10IU 1%
Vitamin K 0µg 0.7µg 1%
Copper 0.004mg 0.01mg 1%
Vitamin B6 0.031mg 0.02mg 1%
Carbs 5.14g 7g 1%
Vitamin B12 0.28µg 0.3µg 1%
Vitamin C 0.1mg 0.9mg 1%
Choline 16mg 19.2mg 1%
Potassium 161mg 211mg 1%
Sodium 54mg 70mg 1%
Zinc 0.13mg 0.27mg 1%
Magnesium 8mg 11mg 1%
Net carbs 5.14g 7g N/A
Iron 0.06mg 0.06mg 0%
Sugar 5.14g 0.3g N/A
Manganese 0.001mg 0%
Vitamin B1 0.036mg 0.04mg 0%
Vitamin B3 0.074mg 0.07mg 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more WaterWater +31.2%
Contains more ProteinProtein +723.5%
Contains more FatsFats +3816.7%
Contains more CarbsCarbs +36.2%
Contains more OtherOther +69.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
65% 31% 4%
Saturated fat: Sat. Fat 8.7 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +4000%
Contains more Poly. FatPolyunsaturated fat +4445.5%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/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.