Sour Cream vs. Kale
Nutrition comparison of Sour Cream and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sour cream
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sour cream and kale:
- Both kale and sour cream are high in Vitamin A and calcium.
- Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, sour cream contains more Vitamin B12.
- Kale has signficantly more iron than sour cream.
- Kale is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Sour Cream (Cream, sour, cultured) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sour cream is high in calories and kale has 82% less calories than sour cream - kale has 35 calories per 100 grams and sour cream has 198 calories.
For macronutrient ratios, sour cream is much lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Sour cream has a macronutrient ratio of 5:9:86 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sour Cream | Kale | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 9% | 41% |
| Fat | 86% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and sour cream are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and sour cream has 4.6g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than sour cream - kale has 4.1g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
sugar
Kale and sour cream contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and sour cream has 3.4g of sugar.
Protein
protein
Kale and sour cream contain similar amounts of protein - kale has 2.9g of protein per 100 grams and sour cream has 2.4g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and kale has 98% less saturated fat than sour cream - kale has 0.18g of saturated fat per 100 grams and sour cream has 10.1g of saturated fat.
trans fat
Both sour cream and kale are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 102 times more Vitamin C than sour cream - kale has 93.4mg of Vitamin C per 100 grams and sour cream has 0.9mg of Vitamin C.
Vitamin A
Both kale and sour cream are high in Vitamin A. Kale has 94% more Vitamin A than sour cream - kale has 241ug of Vitamin A per 100 grams and sour cream has 124ug of Vitamin A.
Vitamin E
Kale and sour cream contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and sour cream has 0.38mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 258 times more Vitamin K than sour cream - kale has 389.6ug of Vitamin K per 100 grams and sour cream has 1.5ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, sour cream contains more Vitamin B12. Both sour cream and kale contain significant amounts of pantothenic acid.
| Sour Cream | Kale | |
|---|---|---|
| Thiamin | 0.02 MG | 0.113 MG |
| Riboflavin | 0.168 MG | 0.347 MG |
| Niacin | 0.093 MG | 1.18 MG |
| Pantothenic acid | 0.472 MG | 0.37 MG |
| Vitamin B6 | 0.041 MG | 0.147 MG |
| Folate | 6 UG | 62 UG |
| Vitamin B12 | 0.21 UG | ~ |
Minerals
calcium
Both kale and sour cream are high in calcium. Kale has 151% more calcium than sour cream - kale has 254mg of calcium per 100 grams and sour cream has 101mg of calcium.
iron
Kale has signficantly more iron than sour cream - kale has 1.6mg of iron per 100 grams and sour cream has 0.07mg of iron.
potassium
Kale is an excellent source of potassium and it has 178% more potassium than sour cream - kale has 348mg of potassium per 100 grams and sour cream has 125mg 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,
| Sour Cream | Kale | |
|---|---|---|
| beta-carotene | 25 UG | 2873 UG |
| lutein + zeaxanthin | 4 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than sour cream per 100 grams, however, sour cream contains more dpa than kale per 100 grams.
| Sour Cream | Kale | |
|---|---|---|
| alpha linoleic acid | 0.074 G | 0.378 G |
| DHA | 0.001 G | ~ |
| EPA | 0.006 G | ~ |
| DPA | 0.011 G | ~ |
| Total | 0.092 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, sour cream has more linoleic acid than kale per 100 grams.
| Sour Cream | Kale | |
|---|---|---|
| other omega 6 | 0.025 G | 0.003 G |
| linoleic acid | 0.648 G | 0.291 G |
| Total | 0.673 G | 0.294 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: Sour Cream (Cream, sour, cultured) and Kale (Kale, raw) .
Sour Cream g
()
|
Daily Values (%) |
Kale 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 kale or sour cream contain more calories in 100 grams?Sour cream is high in calories and kale has 80% less calories than sour cream - kale has 35 calories in 100g and sour cream has 198 calories.
Does kale or sour cream have more carbohydrates?
By weight, both kale and sour cream are low in carbohydrates - kale has 4.4g of carbs for 100g and sour cream has 4.6g of carbohydrates.
Does kale or sour cream contain more calcium?
Both kale and sour cream are high in calcium. Kale has 150% more calcium than sour cream - kale has 254mg of calcium in 100 grams and sour cream has 101mg of calcium.
Does kale or sour cream contain more potassium?
Kale is a rich source of potassium and it has 180% more potassium than sour cream - kale has 348mg of potassium in 100 grams and sour cream has 125mg of potassium.