Sour Cream vs. Watercress
Nutrition comparison of Sour Cream and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sour cream
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sour cream and watercress:
- Both watercress and sour cream are high in Vitamin A and calcium.
- Watercress has more thiamin and Vitamin B6, however, sour cream contains more Vitamin B12.
- Watercress is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Sour Cream (Cream, sour, cultured) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sour cream is high in calories and watercress has 94% less calories than sour cream - watercress has 11 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 watercress per calorie. Sour cream has a macronutrient ratio of 5:9:86 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sour Cream | Watercress | |
|---|---|---|
| Protein | 5% | 60% |
| Carbohydrates | 9% | 34% |
| Fat | 86% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and sour cream are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and sour cream has 4.6g of carbohydrates.
dietary fiber
Watercress has more dietary fiber than sour cream - watercress has 0.5g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
sugar
Watercress and sour cream contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and sour cream has 3.4g of sugar.
Protein
protein
Watercress and sour cream contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and sour cream has 2.4g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and watercress has 100% less saturated fat than sour cream - watercress has 0.03g of saturated fat per 100 grams and sour cream has 10.1g of saturated fat.
trans fat
Both sour cream and watercress are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and watercress does not contain significant amounts.
cholesterol
Watercress has less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and watercress does not contain significant amounts.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 46 times more Vitamin C than sour cream - watercress has 43mg of Vitamin C per 100 grams and sour cream has 0.9mg of Vitamin C.
Vitamin A
Both watercress and sour cream are high in Vitamin A. Watercress has 29% more Vitamin A than sour cream - watercress has 160ug of Vitamin A per 100 grams and sour cream has 124ug of Vitamin A.
Vitamin E
Watercress and sour cream contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and sour cream has 0.38mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 165 times more Vitamin K than sour cream - watercress has 250ug of Vitamin K per 100 grams and sour cream has 1.5ug of Vitamin K.
The B Vitamins
Watercress has more thiamin and Vitamin B6, however, sour cream contains more Vitamin B12. Both sour cream and watercress contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Sour Cream | Watercress | |
|---|---|---|
| Thiamin | 0.02 MG | 0.09 MG |
| Riboflavin | 0.168 MG | 0.12 MG |
| Niacin | 0.093 MG | 0.2 MG |
| Pantothenic acid | 0.472 MG | 0.31 MG |
| Vitamin B6 | 0.041 MG | 0.129 MG |
| Folate | 6 UG | 9 UG |
| Vitamin B12 | 0.21 UG | ~ |
Minerals
calcium
Both watercress and sour cream are high in calcium. Watercress has 19% more calcium than sour cream - watercress has 120mg of calcium per 100 grams and sour cream has 101mg of calcium.
iron
Watercress and sour cream contain similar amounts of iron - watercress has 0.2mg of iron per 100 grams and sour cream has 0.07mg of iron.
potassium
Watercress is an excellent source of potassium and it has 164% more potassium than sour cream - watercress has 330mg 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 | Watercress | |
|---|---|---|
| beta-carotene | 25 UG | 1914 UG |
| lutein + zeaxanthin | 4 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sour cream has more alpha linoleic acid (ALA) and DPA than watercress per 100 grams.
| Sour Cream | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.074 G | 0.023 G |
| DHA | 0.001 G | ~ |
| EPA | 0.006 G | ~ |
| DPA | 0.011 G | ~ |
| Total | 0.092 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, sour cream has more linoleic acid than watercress per 100 grams.
| Sour Cream | Watercress | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 0.648 G | 0.012 G |
| Total | 0.666 G | 0.012 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sour Cream or Watercress .
Note: The specific food items compared are: Sour Cream (Cream, sour, cultured) and Watercress (Watercress, raw) .
Sour Cream g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watercress or sour cream contain more calories in 100 grams?Sour cream is high in calories and watercress has 90% less calories than sour cream - watercress has 11 calories in 100g and sour cream has 198 calories.
Is watercress or sour cream better for protein?
Watercress and sour cream contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and sour cream has 2.4g of protein.
Does watercress or sour cream have more carbohydrates?
By weight, both watercress and sour cream are low in carbohydrates - watercress has 1.3g of carbs for 100g and sour cream has 4.6g of carbohydrates.
Does watercress or sour cream contain more calcium?
Both watercress and sour cream are high in calcium. Watercress has 20% more calcium than sour cream - watercress has 120mg of calcium in 100 grams and sour cream has 101mg of calcium.
Does watercress or sour cream contain more potassium?
Watercress is a rich source of potassium and it has 160% more potassium than sour cream - watercress has 330mg of potassium in 100 grams and sour cream has 125mg of potassium.