Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sour cream
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sour cream and whey protein powder:
Both sour cream and whey protein powder are high in calories. Whey protein powder has 78% more calories than sour cream - sour cream has 198 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, sour cream is much lighter in protein, much heavier in fat and similar to whey protein powder for carbs. Sour cream has a macronutrient ratio of 5:10:85 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sour Cream | Whey Protein Powder | |
|---|---|---|
| Protein | 5% | 89% |
| Carbohydrates | 10% | 7% |
| Fat | 85% | 4% |
| Alcohol | ~ | ~ |
Sour cream and whey protein powder contain similar amounts of carbs - sour cream has 4.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than sour cream - whey protein powder has 3.1g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
Whey protein powder has less sugar than sour cream - sour cream has 3.4g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 31 times more protein than sour cream - sour cream has 2.4g of protein per 100 grams and whey protein powder has 78.1g of protein.
Sour cream is high in saturated fat and whey protein powder has 92% less saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Both sour cream and whey protein powder are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has 73% less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.
Sour cream has more Vitamin C than whey protein powder - sour cream has 0.9mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Sour cream is a great source of Vitamin A and it has more Vitamin A than whey protein powder - sour cream has 124ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Sour cream has more Vitamin E than whey protein powder - sour cream has 0.38mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Sour cream and whey protein powder contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12, however, sour cream contains more pantothenic acid.
| Sour Cream | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.02 MG | 0.609 MG |
| Riboflavin | 0.168 MG | 2.017 MG |
| Niacin | 0.093 MG | 1.136 MG |
| Pantothenic acid | 0.472 MG | ~ |
| Vitamin B6 | 0.041 MG | 0.607 MG |
| Folate | 6 UG | 33 UG |
| Vitamin B12 | 0.21 UG | 2.45 UG |
Both sour cream and whey protein powder are high in calcium. Whey protein powder has 364% more calcium than sour cream - sour cream has 101mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 15 times more iron than sour cream - sour cream has 0.07mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 300% more potassium than sour cream - sour cream has 125mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, sour cream has more alpha linoleic acid (ALA) and DPA than whey protein powder per 100 grams.
| Sour Cream | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.074 G | 0.034 G |
| DHA | 0.001 G | ~ |
| EPA | 0.006 G | ~ |
| DPA | 0.011 G | ~ |
| Total | 0.092 G | 0.034 G |
Comparing omega-6 fatty acids, sour cream has more linoleic acid than whey protein powder per 100 grams.
| Sour Cream | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 0.648 G | 0.264 G |
| Total | 0.666 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Sour Cream g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||