Sour Cream vs. Broccoli
Nutrition comparison of Sour Cream and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sour cream
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sour cream and broccoli:
- Both broccoli and sour cream are high in calcium.
- Broccoli has more thiamin, niacin, Vitamin B6 and folate, however, sour cream contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Sour cream is a great source of Vitamin A.
USDA sources for nutritional information: Sour Cream (Cream, sour, cultured) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sour cream is high in calories and broccoli has 83% less calories than sour cream - broccoli has 34 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 broccoli per calorie. Sour cream has a macronutrient ratio of 5:9:86 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sour Cream | Broccoli | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 9% | 65% |
| Fat | 86% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and sour cream contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and sour cream has 4.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than sour cream - broccoli has 2.6g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
sugar
Broccoli and sour cream contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and sour cream has 3.4g of sugar.
Protein
protein
Broccoli and sour cream contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and sour cream has 2.4g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and broccoli has 99% less saturated fat than sour cream - broccoli has 0.11g of saturated fat per 100 grams and sour cream has 10.1g of saturated fat.
trans fat
Both sour cream and broccoli are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 98 times more Vitamin C than sour cream - broccoli has 89.2mg of Vitamin C per 100 grams and sour cream has 0.9mg of Vitamin C.
Vitamin A
Sour cream is a great source of Vitamin A and it has 300% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and sour cream has 124ug of Vitamin A.
Vitamin E
Broccoli and sour cream contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and sour cream has 0.38mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 66 times more Vitamin K than sour cream - broccoli has 101.6ug of Vitamin K per 100 grams and sour cream has 1.5ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, niacin, Vitamin B6 and folate, however, sour cream contains more Vitamin B12. Both sour cream and broccoli contain significant amounts of riboflavin and pantothenic acid.
| Sour Cream | Broccoli | |
|---|---|---|
| Thiamin | 0.02 MG | 0.071 MG |
| Riboflavin | 0.168 MG | 0.117 MG |
| Niacin | 0.093 MG | 0.639 MG |
| Pantothenic acid | 0.472 MG | 0.573 MG |
| Vitamin B6 | 0.041 MG | 0.175 MG |
| Folate | 6 UG | 63 UG |
| Vitamin B12 | 0.21 UG | ~ |
Minerals
calcium
Both broccoli and sour cream are high in calcium. Sour cream has 115% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and sour cream has 101mg of calcium.
iron
Broccoli has 943% more iron than sour cream - broccoli has 0.73mg of iron per 100 grams and sour cream has 0.07mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 153% more potassium than sour cream - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 25 UG | 361 UG |
| lutein + zeaxanthin | 4 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sour cream has more alpha linoleic acid (ALA) and DPA than broccoli per 100 grams.
| Sour Cream | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.074 G | 0.0215 G |
| DHA | 0.001 G | ~ |
| EPA | 0.006 G | ~ |
| DPA | 0.011 G | ~ |
| Total | 0.092 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, sour cream has more linoleic acid than broccoli per 100 grams.
| Sour Cream | Broccoli | |
|---|---|---|
| other omega 6 | 0.027 G | 0.006 G |
| linoleic acid | 0.648 G | 0.049 G |
| Total | 0.675 G | 0.055 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 Broccoli (Broccoli, raw) .
Sour Cream g
()
|
Daily Values (%) |
Broccoli 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 broccoli or sour cream contain more calories in 100 grams?Sour cream is high in calories and broccoli has 80% less calories than sour cream - broccoli has 34 calories in 100g and sour cream has 198 calories.
Does broccoli or sour cream have more carbohydrates?
By weight, broccoli and sour cream contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and sour cream has 4.6g of carbohydrates.
Does broccoli or sour cream contain more calcium?
Both broccoli and sour cream are high in calcium. Sour cream has 120% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and sour cream has 101mg of calcium.
Does broccoli or sour cream contain more potassium?
Broccoli is a rich source of potassium and it has 150% more potassium than sour cream - broccoli has 316mg of potassium in 100 grams and sour cream has 125mg of potassium.