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  6. Greek yogurt vs. Sour cream

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

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Differences between Greek yogurt and sour cream

  • Greek yogurt has more vitamin B12, selenium, and phosphorus, while sour cream has more fats and vitamin A.
  • Sour cream's daily need coverage for saturated fat is 32% higher.
  • Sour cream contains 3 times less vitamin B12 than Greek yogurt. Greek yogurt contains 0.75µg of vitamin B12, while sour cream contains 0.3µg.
  • The amount of cholesterol in Greek yogurt is lower.

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

Infographic

Greek yogurt vs Sour cream infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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 more CopperCopper +70%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +136.6%
Contains more CalciumCalcium +41%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +∞%
~equal in Magnesium ~11mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 4.5% 40% 8% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3%
Contains more Vitamin B2Vitamin B2 +15.8%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +215%
Contains more Vitamin B12Vitamin B12 +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5850%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%

All nutrients comparison - raw data values

Nutrient Greek yogurt Sour cream DV% diff.
Saturated fat 2.395g 8.7g 29%
Vitamin B12 0.75µg 0.3µg 19%
Fats 5g 14.1g 14%
Vitamin A 2µg 119µg 13%
Selenium 9.7µg 4.1µg 10%
Cholesterol 13mg 35mg 7%
Phosphorus 135mg 85mg 7%
Vitamin B5 0.331mg 7%
Monounsaturated fat 2.136g 4.1g 5%
Calories 97kcal 181kcal 4%
Protein 9g 7g 4%
Calcium 100mg 141mg 4%
Vitamin E 0.01mg 0.4mg 3%
Vitamin B2 0.278mg 0.24mg 3%
Vitamin B6 0.063mg 0.02mg 3%
Vitamin D 0µg 0.3µg 2%
Potassium 141mg 211mg 2%
Zinc 0.52mg 0.27mg 2%
Sodium 35mg 70mg 2%
Folate 5µg 11µg 2%
Vitamin C 0mg 0.9mg 1%
Carbs 3.98g 7g 1%
Vitamin D* 0 IU 10 IU 1%
Iron 0mg 0.06mg 1%
Copper 0.017mg 0.01mg 1%
Vitamin B1 0.023mg 0.04mg 1%
Vitamin B3 0.208mg 0.07mg 1%
Vitamin K 0µg 0.7µg 1%
Choline 15.1mg 19.2mg 1%
Omega-3 (ALA) 0.023g 1%
Omega-6 (Linoleic acid) 0.209g 1%
Protein per 100 calories 9.3g 3.9g N/A
Calories per 10 g protein 108kcal 259kcal N/A
Weight per 100 calories 103g 55g N/A
Unsaturated / Saturated Fat ratio 1.1 0.53 N/A
Net carbs 3.98g 7g N/A
Magnesium 11mg 11mg 0%
Sugar 4g 0.3g N/A
Manganese 0.009mg 0%
Polyunsaturated fat 0.469g 0.5g 0%
Omega-3 (DHA) 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more ProteinProtein +28.6%
Contains more WaterWater +14.5%
Contains more FatsFats +182%
Contains more CarbsCarbs +75.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 -72.5%
Contains more Mono. FatMonounsaturated fat +91.9%
~equal in Polyunsaturated fat ~0.5g

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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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.