Sour Cream vs. Avocado
Nutrition comparison of Sour Cream and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sour cream
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sour cream and avocado:
- Both sour cream and avocado are high in calories.
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, sour cream contains more Vitamin B12.
- Avocado is an excellent source of dietary fiber and potassium.
- For omega-3 fatty acids, sour cream has more dpa than avocado.
- Sour cream is a great source of Vitamin A.
- Sour cream is an excellent source of calcium.
USDA sources for nutritional information: Sour Cream (Cream, sour, cultured) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sour cream and avocado are high in calories. Sour cream has 19% more calories than avocado - sour cream has 198 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, sour cream is lighter in carbs, heavier in fat and similar to avocado for protein. Sour cream has a macronutrient ratio of 5:10:85 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sour Cream | Avocado | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 10% | 19% |
| Fat | 85% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sour cream and avocado contain similar amounts of carbs - sour cream has 4.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than sour cream - avocado has 6.8g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
sugar
Sour cream and avocado contain similar amounts of sugar - sour cream has 3.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Sour cream and avocado contain similar amounts of protein - sour cream has 2.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and avocado has 79% less saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both sour cream and avocado are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 878% more Vitamin C than sour cream - sour cream has 0.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Sour cream is a great source of Vitamin A and it has 16 times more Vitamin A than avocado - sour cream has 124ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 418% more Vitamin E than sour cream - sour cream has 0.38mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Sour cream and avocado contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, sour cream contains more Vitamin B12. Both sour cream and avocado contain significant amounts of riboflavin.
| Sour Cream | Avocado | |
|---|---|---|
| Thiamin | 0.02 MG | 0.075 MG |
| Riboflavin | 0.168 MG | 0.143 MG |
| Niacin | 0.093 MG | 1.912 MG |
| Pantothenic acid | 0.472 MG | 1.463 MG |
| Vitamin B6 | 0.041 MG | 0.287 MG |
| Folate | 6 UG | 89 UG |
| Vitamin B12 | 0.21 UG | ~ |
Minerals
calcium
Sour cream is an excellent source of calcium and it has 677% more calcium than avocado - sour cream has 101mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 771% more iron than sour cream - sour cream has 0.07mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 306% more potassium than sour cream - sour cream has 125mg of potassium per 100 grams and avocado has 507mg 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 | Avocado | |
|---|---|---|
| beta-carotene | 25 UG | 63 UG |
| lutein + zeaxanthin | 4 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sour cream has more DPA than avocado per 100 grams. Both sour cream and avocado contain significant amounts of alpha linoleic acid (ALA).
| Sour Cream | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.074 G | 0.125 G |
| DHA | 0.001 G | ~ |
| EPA | 0.006 G | ~ |
| DPA | 0.011 G | ~ |
| Total | 0.092 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than sour cream per 100 grams.
| Sour Cream | Avocado | |
|---|---|---|
| other omega 6 | 0.006 G | 0.015 G |
| linoleic acid | 0.648 G | 1.674 G |
| Total | 0.654 G | 1.689 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 Avocado (Avocados, raw, California) .
Sour Cream g
()
|
Daily Values (%) |
Avocado 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 avocado contain more calories in 100 grams?Both sour cream and avocado are high in calories. Sour cream has 20% more calories than avocado - sour cream has 198 calories in 100g and avocado has 167 calories.
Does sour cream or avocado contain more calcium?
Sour cream is a rich source of calcium and it has 680% more calcium than avocado - sour cream has 101mg of calcium in 100 grams and avocado has 13mg of calcium.
Does sour cream or avocado contain more potassium?
Avocado is a rich source of potassium and it has 310% more potassium than sour cream - sour cream has 125mg of potassium in 100 grams and avocado has 507mg of potassium.