Cheese vs. Sour Cream
Nutrition comparison of Cheese and Sour Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
sour cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and sour cream:
- Both sour cream and cheese are high in Vitamin A, calcium, calories and saturated fat.
- Cheese has more Vitamin B12.
- Cheese is an excellent source of protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Sour Cream (Cream, sour, cultured) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sour cream and cheese are high in calories. Cheese has 94% more calories than sour cream - sour cream has 198 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and lighter in fat compared to sour cream per calorie. Cheese has a macronutrient ratio of 25:0:75 and for sour cream, 5:9:86 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Sour Cream | |
|---|---|---|
| Protein | 25% | 5% |
| Carbohydrates | ~ | 9% |
| Fat | 75% | 86% |
| Alcohol | ~ | ~ |
carbohydrates
Both sour cream and cheese are low in carbohydrates - sour cream has 4.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
sugar
Cheese has less sugar than sour cream - sour cream has 3.4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 865% more protein than sour cream - sour cream has 2.4g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both sour cream and cheese are high in saturated fat. Cheese has 58% more saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both sour cream and cheese are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Sour cream has 38% less cholesterol than cheese - sour cream has 59mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin C
Sour cream has more Vitamin C than cheese - sour cream has 0.9mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Both sour cream and cheese are high in Vitamin A. Cheese has 40% more Vitamin A than sour cream - sour cream has 124ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than sour cream - cheese has 21iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.
Vitamin E
Sour cream and cheese contain similar amounts of Vitamin E - sour cream has 0.38mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Sour cream and cheese contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more Vitamin B12. Both cheese and sour cream contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cheese | Sour Cream | |
|---|---|---|
| Thiamin | 0.023 MG | 0.02 MG |
| Riboflavin | 0.318 MG | 0.168 MG |
| Niacin | 0.114 MG | 0.093 MG |
| Pantothenic acid | 0.249 MG | 0.472 MG |
| Vitamin B6 | 0.061 MG | 0.041 MG |
| Folate | 13 UG | 6 UG |
| Vitamin B12 | 1.23 UG | 0.21 UG |
Minerals
calcium
Both sour cream and cheese are high in calcium. Cheese has 552% more calcium than sour cream - sour cream has 101mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Cheese has 743% more iron than sour cream - sour cream has 0.07mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Sour cream has 47% more potassium than cheese - sour cream has 125mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than sour cream per 100 grams, however, sour cream contains more dpa than cheese per 100 grams.
| Cheese | Sour Cream | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.074 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.006 G |
| DPA | ~ | 0.011 G |
| Total | 0.332 G | 0.092 G |
omega 6s
Comparing omega-6 fatty acids, both cheese and sour cream contain significant amounts of linoleic acid.
| Cheese | Sour Cream | |
|---|---|---|
| linoleic acid | 0.532 G | 0.648 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.532 G | 0.666 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Sour Cream (Cream, sour, cultured) .
Cheese g
()
|
Daily Values (%) |
Sour Cream g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sour cream or cheese contain more calories in 100 grams?Both sour cream and cheese are high in calories. Cheese has 90% more calories than sour cream - sour cream has 198 calories in 100g and cheese has 384 calories.
Does sour cream or cheese contain more calcium?
Both sour cream and cheese are high in calcium. Cheese has 550% more calcium than sour cream - sour cream has 101mg of calcium in 100 grams and cheese has 659mg of calcium.