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  6. Sour cream vs. Yogurt

Sour cream vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between sour cream and yogurt

  • Sour cream is richer in vitamin A and monounsaturated fat, yet yogurt is richer in vitamin B12, selenium, and phosphorus.
  • Daily need coverage for saturated fat for sour cream is 43% higher.
  • Sour cream contains 109 times more vitamin A than yogurt. Sour cream contains 436 IU of vitamin A, while yogurt contains 4 IU.
  • Yogurt contains less saturated fat.

Food types used in this article are Sour cream, reduced fat and Yogurt, Greek, plain, nonfat.

Infographic

Sour cream vs 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%
Yogurt
Yogurt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more CalciumCalcium +28.2%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +16.7%
Contains more CopperCopper +70%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -48.6%
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 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%
Yogurt
Yogurt
5
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% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
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%

All nutrients comparison - raw data values

Nutrient Sour cream Yogurt DV% diff.
Saturated fat 8.7g 0.117g 39%
Fats 14.1g 0.39g 21%
Vitamin B12 0.3µg 0.75µg 19%
Vitamin A 119µg 1µg 13%
Cholesterol 35mg 5mg 10%
Selenium 4.1µg 9.7µg 10%
Monounsaturated fat 4.1g 0.053g 10%
Phosphorus 85mg 135mg 7%
Vitamin B5 0.331mg 7%
Calories 181kcal 59kcal 6%
Protein 7g 10.19g 6%
Calcium 141mg 110mg 3%
Vitamin E 0.4mg 0.01mg 3%
Vitamin B2 0.24mg 0.278mg 3%
Vitamin B6 0.02mg 0.063mg 3%
Polyunsaturated fat 0.5g 0.012g 3%
Vitamin D 0.3µg 0µg 2%
Potassium 211mg 141mg 2%
Zinc 0.27mg 0.52mg 2%
Vitamin C 0.9mg 0mg 1%
Carbs 7g 3.6g 1%
Vitamin D* 10 IU 0 IU 1%
Copper 0.01mg 0.017mg 1%
Sodium 70mg 36mg 1%
Vitamin B1 0.04mg 0.023mg 1%
Vitamin B3 0.07mg 0.208mg 1%
Vitamin K 0.7µg 0µg 1%
Folate 11µg 7µg 1%
Choline 19.2mg 15.1mg 1%
Protein per 100 calories 3.9g 17g N/A
Calories per 10 g protein 259kcal 58kcal N/A
Weight per 100 calories 55g 169g N/A
Unsaturated / Saturated Fat ratio 0.53 0.56 N/A
Net carbs 7g 3.6g N/A
Magnesium 11mg 11mg 0%
Iron 0.06mg 0.07mg 0%
Sugar 0.3g 3.24g N/A
Manganese 0.009mg 0%
Trans fat 0.006g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +3515.4%
Contains more CarbsCarbs +94.4%
Contains more OtherOther +25%
Contains more ProteinProtein +45.6%
Contains more WaterWater +19.9%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +7635.8%
Contains more Poly. FatPolyunsaturated fat +4066.7%
Contains less Sat. FatSaturated fat -98.7%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.