Feta Cheese vs. Sour Cream
Nutrition comparison of Feta 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
feta cheese
versus
sour cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and sour cream:
- Both sour cream and feta cheese are high in Vitamin A, calcium, calories and saturated fat.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Feta cheese is an excellent source of protein.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Sour Cream (Cream, sour, cultured) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sour cream and feta cheese are high in calories. Feta cheese has 34% more calories than sour cream - sour cream has 198 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is heavier in protein, lighter in carbs and lighter in fat compared to sour cream per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for sour cream, 5:10:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Sour Cream | |
|---|---|---|
| Protein | 21% | 5% |
| Carbohydrates | 6% | 10% |
| Fat | 73% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Both sour cream and feta cheese are low in carbohydrates - sour cream has 4.6g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Feta cheese has less sugar than sour cream - sour cream has 3.4g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has 482% more protein than sour cream - sour cream has 2.4g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both sour cream and feta cheese are high in saturated fat. Feta cheese has 31% more saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both sour cream and feta cheese are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Sour cream has 34% less cholesterol than feta cheese - sour cream has 59mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin C
Sour cream has more Vitamin C than feta cheese - sour cream has 0.9mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Both sour cream and feta cheese are high in Vitamin A. Sour cream is very similar to sour cream for Vitamin A - sour cream has 124ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than sour cream - feta cheese has 16iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.
Vitamin E
Sour cream and feta cheese contain similar amounts of Vitamin E - sour cream has 0.38mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Sour cream and feta cheese contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Feta Cheese | Sour Cream | |
|---|---|---|
| Thiamin | 0.154 MG | 0.02 MG |
| Riboflavin | 0.844 MG | 0.168 MG |
| Niacin | 0.991 MG | 0.093 MG |
| Pantothenic acid | 0.967 MG | 0.472 MG |
| Vitamin B6 | 0.424 MG | 0.041 MG |
| Folate | 32 UG | 6 UG |
| Vitamin B12 | 1.69 UG | 0.21 UG |
Minerals
calcium
Both sour cream and feta cheese are high in calcium. Feta cheese has 388% more calcium than sour cream - sour cream has 101mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 829% more iron than sour cream - sour cream has 0.07mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Sour cream has 102% more potassium than feta cheese - sour cream has 125mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Feta Cheese | Sour Cream | |
|---|---|---|
| beta-carotene | 3 UG | 25 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than sour cream per 100 grams, however, sour cream contains more dpa than feta cheese per 100 grams.
| Feta Cheese | Sour Cream | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.074 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.006 G |
| DPA | ~ | 0.011 G |
| Total | 0.265 G | 0.092 G |
omega 6s
Comparing omega-6 fatty acids, both feta cheese and sour cream contain significant amounts of linoleic acid.
| Feta Cheese | Sour Cream | |
|---|---|---|
| linoleic acid | 0.326 G | 0.648 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Sour Cream (Cream, sour, cultured) .
Feta 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 feta cheese contain more calories in 100 grams?Both sour cream and feta cheese are high in calories. Feta cheese has 30% more calories than sour cream - sour cream has 198 calories in 100g and feta cheese has 265 calories.
Does sour cream or feta cheese contain more calcium?
Both sour cream and feta cheese are high in calcium. Feta cheese has 390% more calcium than sour cream - sour cream has 101mg of calcium in 100 grams and feta cheese has 493mg of calcium.