Sour Cream vs. Yogurt
Nutrition comparison of Sour Cream and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sour cream
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sour cream and yogurt:
- Both sour cream and yogurt are high in calcium.
- Sour cream is a great source of Vitamin A.
- Yogurt has 3.5 times less cholesterol than sour cream.
USDA sources for nutritional information: Sour Cream (Cream, sour, cultured) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sour cream is high in calories and yogurt has 69% less calories than sour cream - sour cream has 198 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, sour cream is lighter in protein, much lighter in carbs and much heavier in fat compared to yogurt per calorie. Sour cream has a macronutrient ratio of 5:9:86 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sour Cream | Yogurt | |
|---|---|---|
| Protein | 5% | 22% |
| Carbohydrates | 9% | 30% |
| Fat | 86% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both sour cream and yogurt are low in carbohydrates - sour cream has 4.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
sugar
Sour cream and yogurt contain similar amounts of sugar - sour cream has 3.4g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Sour cream and yogurt contain similar amounts of protein - sour cream has 2.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and yogurt has 79% less saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both sour cream and yogurt are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Yogurt has 3.5 times less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Sour cream and yogurt contain similar amounts of Vitamin C - sour cream has 0.9mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Sour cream is a great source of Vitamin A and it has 359% more Vitamin A than yogurt - sour cream has 124ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and sour cream contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.
Vitamin E
Sour cream and yogurt contain similar amounts of Vitamin E - sour cream has 0.38mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Sour cream and yogurt contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Both sour cream and yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Sour Cream | Yogurt | |
|---|---|---|
| Thiamin | 0.02 MG | 0.029 MG |
| Riboflavin | 0.168 MG | 0.142 MG |
| Niacin | 0.093 MG | 0.075 MG |
| Pantothenic acid | 0.472 MG | 0.389 MG |
| Vitamin B6 | 0.041 MG | 0.032 MG |
| Folate | 6 UG | 7 UG |
| Vitamin B12 | 0.21 UG | 0.37 UG |
Minerals
calcium
Both sour cream and yogurt are high in calcium. Yogurt has 20% more calcium than sour cream - sour cream has 101mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Sour cream and yogurt contain similar amounts of iron - sour cream has 0.07mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Sour cream and yogurt contain similar amounts of potassium - sour cream has 125mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sour cream has more alpha linoleic acid (ALA) and DPA than yogurt per 100 grams.
| Sour Cream | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.074 G | 0.027 G |
| DHA | 0.001 G | ~ |
| EPA | 0.006 G | ~ |
| DPA | 0.011 G | ~ |
| Total | 0.092 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, sour cream has more linoleic acid than yogurt per 100 grams.
| Sour Cream | Yogurt | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 0.648 G | 0.065 G |
| Total | 0.666 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Sour Cream g
()
|
Daily Values (%) |
Yogurt 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 yogurt contain more calories in 100 grams?Sour cream is high in calories and yogurt has 70% less calories than sour cream - sour cream has 198 calories in 100g and yogurt has 61 calories.
Does sour cream or yogurt contain more calcium?
Both sour cream and yogurt are high in calcium. Yogurt has 20% more calcium than sour cream - sour cream has 101mg of calcium in 100 grams and yogurt has 121mg of calcium.