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Yogurt vs. Sour cream — In-Depth Nutrition Comparison

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The main differences between yogurt and sour cream

  • Yogurt is richer in vitamin B12, selenium, and phosphorus, yet sour cream is richer in vitamin A and monounsaturated fat.
  • Daily need coverage for saturated fat for sour cream is 43% higher.
  • Yogurt contains 11 times more sugar than sour cream. Yogurt contains 3.24g of sugar, while sour cream contains 0.3g.

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

Infographic

Yogurt 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.
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%
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 IronIron +16.7%
Contains more CopperCopper +70%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -48.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +136.6%
Contains more CalciumCalcium +28.2%
Contains more PotassiumPotassium +49.6%
~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.
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%
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 +11800%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%

All nutrients comparison - raw data values

Nutrient Yogurt Sour cream DV% diff.
Saturated fat 0.117g 8.7g 39%
Fats 0.39g 14.1g 21%
Vitamin B12 0.75µg 0.3µg 19%
Vitamin A 1µg 119µg 13%
Cholesterol 5mg 35mg 10%
Selenium 9.7µg 4.1µg 10%
Monounsaturated fat 0.053g 4.1g 10%
Phosphorus 135mg 85mg 7%
Vitamin B5 0.331mg 7%
Calories 59kcal 181kcal 6%
Protein 10.19g 7g 6%
Calcium 110mg 141mg 3%
Vitamin E 0.01mg 0.4mg 3%
Vitamin B2 0.278mg 0.24mg 3%
Vitamin B6 0.063mg 0.02mg 3%
Polyunsaturated fat 0.012g 0.5g 3%
Vitamin D 0µg 0.3µg 2%
Potassium 141mg 211mg 2%
Zinc 0.52mg 0.27mg 2%
Vitamin C 0mg 0.9mg 1%
Carbs 3.6g 7g 1%
Vitamin D* 0 IU 10 IU 1%
Copper 0.017mg 0.01mg 1%
Sodium 36mg 70mg 1%
Vitamin B1 0.023mg 0.04mg 1%
Vitamin B3 0.208mg 0.07mg 1%
Vitamin K 0µg 0.7µg 1%
Folate 7µg 11µg 1%
Choline 15.1mg 19.2mg 1%
Protein per 100 calories 17g 3.9g N/A
Calories per 10 g protein 58kcal 259kcal N/A
Weight per 100 calories 169g 55g N/A
Unsaturated / Saturated Fat ratio 0.56 0.53 N/A
Net carbs 3.6g 7g N/A
Magnesium 11mg 11mg 0%
Iron 0.07mg 0.06mg 0%
Sugar 3.24g 0.3g 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
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
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more ProteinProtein +45.6%
Contains more WaterWater +19.9%
Contains more FatsFats +3515.4%
Contains more CarbsCarbs +94.4%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -98.7%
Contains more Mono. FatMonounsaturated fat +7635.8%
Contains more Poly. FatPolyunsaturated fat +4066.7%

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