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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 Vitamin A RAE, Calcium, 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
:
7
Sour cream
Sour cream
Contains less Sodium -22.9%
Contains more Calcium +200%
Contains more Magnesium +37.5%
Contains more Phosphorus +84.8%
Contains more Potassium +31.1%
Contains more Zinc +107.7%
Contains more Copper +150%
Contains more Selenium +115.8%
Equal in Iron - 0.06
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Sour cream
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 3% 8% 37% 19% 10% 8% 4% 0% 23%
Contains less Sodium -22.9%
Contains more Calcium +200%
Contains more Magnesium +37.5%
Contains more Phosphorus +84.8%
Contains more Potassium +31.1%
Contains more Zinc +107.7%
Contains more Copper +150%
Contains more Selenium +115.8%
Equal in Iron - 0.06

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
3
:
9
Sour cream
Sour cream
Contains more Vitamin B6 +55%
Contains more Vitamin A +3533.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +800%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +51.9%
Contains more Folate +1000%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.07
Equal in Vitamin B12 - 0.3
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
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%
Contains more Vitamin B6 +55%
Contains more Vitamin A +3533.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +800%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +51.9%
Contains more Folate +1000%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.07
Equal in Vitamin B12 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
:
4
Sour cream
Sour cream
Contains more Water +31.2%
Contains more Protein +723.5%
Contains more Fats +3816.7%
Contains more Carbs +36.2%
Contains more Other +69.8%
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Sour cream
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more Water +31.2%
Contains more Protein +723.5%
Contains more Fats +3816.7%
Contains more Carbs +36.2%
Contains more Other +69.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
:
2
Sour cream
Sour cream
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +4000%
Contains more Polyunsaturated fat +4445.5%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Sour cream
65% 31% 4%
Saturated Fat: 8.7 g
Monounsaturated Fat: 4.1 g
Polyunsaturated fat: 0.5 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +4000%
Contains more Polyunsaturated fat +4445.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Sour cream
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Whey Sour cream Opinion
Net carbs 5.14g 7g Sour cream
Protein 0.85g 7g Sour cream
Fats 0.36g 14.1g Sour cream
Carbs 5.14g 7g Sour cream
Calories 27kcal 181kcal Sour cream
Sugar 5.14g 0.3g Sour cream
Calcium 47mg 141mg Sour cream
Iron 0.06mg 0.06mg
Magnesium 8mg 11mg Sour cream
Phosphorus 46mg 85mg Sour cream
Potassium 161mg 211mg Sour cream
Sodium 54mg 70mg Whey
Zinc 0.13mg 0.27mg Sour cream
Copper 0.004mg 0.01mg Sour cream
Manganese 0.001mg Whey
Selenium 1.9µg 4.1µg Sour cream
Vitamin A 12IU 436IU Sour cream
Vitamin A RAE 3µg 119µg Sour cream
Vitamin E 0mg 0.4mg Sour cream
Vitamin D 10IU Sour cream
Vitamin D 0.3µg Sour cream
Vitamin C 0.1mg 0.9mg Sour cream
Vitamin B1 0.036mg 0.04mg Sour cream
Vitamin B2 0.158mg 0.24mg Sour cream
Vitamin B3 0.074mg 0.07mg Whey
Vitamin B5 0.383mg Whey
Vitamin B6 0.031mg 0.02mg Whey
Folate 1µg 11µg Sour cream
Vitamin B12 0.28µg 0.3µg Sour cream
Vitamin K 0µg 0.7µg Sour cream
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 2mg 35mg Whey
Saturated Fat 0.23g 8.7g Whey
Monounsaturated Fat 0.1g 4.1g Sour cream
Polyunsaturated fat 0.011g 0.5g Sour cream

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Sour cream
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
9%
Whey
14%
Sour cream
Minerals Daily Need Coverage Score
8%
Whey
15%
Sour cream

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 8.47g)
Which food is lower in Sugar?
Sour cream
Sour cream is lower in Sugar (difference - 4.84g)
Which food is lower in glycemic index?
Sour cream
Sour cream is lower in glycemic index (difference - 43)
Which food is cheaper?
Sour cream
Sour cream is cheaper (difference - $3.6)
Which food is richer in minerals?
Sour cream
Sour cream is relatively richer in minerals
Which food is richer in vitamins?
Sour cream
Sour cream is relatively richer in vitamins

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.