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  6. Sour cream vs. Cottage cheese

Sour cream vs. Cottage cheese — In-Depth Nutrition Comparison

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Significant differences between sour cream and cottage cheese

  • Sour cream has more vitamin B2, vitamin A, and calcium; however, cottage cheese is richer in phosphorus, selenium, and vitamin B12.
  • Sour cream covers your daily saturated fat needs 35% more than cottage cheese.
  • Cottage cheese has 3 times less vitamin A than sour cream. Sour cream has 436IU of vitamin A, while cottage cheese has 140IU.
  • Cottage cheese contains less saturated fat.

Specific food types used in this comparison are Sour cream, reduced fat and Cheese, cottage, creamed, large or small curd.

Infographic

Sour cream vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +69.9%
Contains more PotassiumPotassium +102.9%
Contains less SodiumSodium -80.8%
Contains more IronIron +16.7%
Contains more CopperCopper +190%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +87.1%
Contains more SeleniumSelenium +136.6%

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% 40% 8% 4.5% 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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +221.6%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +47.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin B12Vitamin B12 +43.3%
~equal in Folate ~12µg
~equal in Choline ~18.4mg

All nutrients comparison - raw data values

Nutrient Sour cream Cottage cheese DV% diff.
Saturated fat 8.7g 1.718g 32%
Fats 14.1g 4.3g 15%
Sodium 70mg 364mg 13%
Phosphorus 85mg 159mg 11%
Vitamin B5 0.557mg 11%
Selenium 4.1µg 9.7µg 10%
Vitamin A 119µg 37µg 9%
Monounsaturated fat 4.1g 0.778g 8%
Protein 7g 11.12g 8%
Cholesterol 35mg 17mg 6%
Vitamin B2 0.24mg 0.163mg 6%
Calcium 141mg 83mg 6%
Vitamin B12 0.3µg 0.43µg 5%
Calories 181kcal 98kcal 4%
Polyunsaturated fat 0.5g 0.123g 3%
Potassium 211mg 104mg 3%
Vitamin E 0.4mg 0.08mg 2%
Copper 0.01mg 0.029mg 2%
Vitamin B6 0.02mg 0.046mg 2%
Zinc 0.27mg 0.4mg 1%
Vitamin D 10IU 3IU 1%
Vitamin C 0.9mg 0mg 1%
Carbs 7g 3.38g 1%
Vitamin K 0.7µg 0µg 1%
Vitamin B1 0.04mg 0.027mg 1%
Vitamin D 0.3µg 0.1µg 1%
Magnesium 11mg 8mg 1%
Net carbs 7g 3.38g N/A
Iron 0.06mg 0.07mg 0%
Sugar 0.3g 2.67g N/A
Manganese 0.002mg 0%
Vitamin B3 0.07mg 0.099mg 0%
Folate 11µg 12µg 0%
Choline 19.2mg 18.4mg 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more FatsFats +227.9%
Contains more CarbsCarbs +107.1%
Contains more ProteinProtein +58.9%
Contains more WaterWater +12.4%
Contains more OtherOther +56.7%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +427%
Contains more Poly. FatPolyunsaturated fat +306.5%
Contains less Sat. FatSaturated fat -80.3%

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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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.