Egg vs. Sour Cream
Nutrition comparison of Egg and Sour Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
sour cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and sour cream:
- Both sour cream and egg are high in Vitamin A, calcium and calories.
- Egg has more lutein + zeaxanthin than sour cream, however, sour cream contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than sour cream.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
- For omega-3 fatty acids, egg has more dha than sour cream.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Sour Cream (Cream, sour, cultured) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sour cream and egg are high in calories. Sour cream has 38% more calories than egg - sour cream has 198 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and much lighter in fat compared to sour cream per calorie. Egg has a macronutrient ratio of 36:2:62 and for sour cream, 5:9:86 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Sour Cream | |
|---|---|---|
| Protein | 36% | 5% |
| Carbohydrates | 2% | 9% |
| Fat | 62% | 86% |
| Alcohol | ~ | ~ |
carbohydrates
Both sour cream and egg are low in carbohydrates - sour cream has 4.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
sugar
Sour cream and egg contain similar amounts of sugar - sour cream has 3.4g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 415% more protein than sour cream - sour cream has 2.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and egg has 69% less saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both sour cream and egg are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and sour cream has 84% less cholesterol than egg - sour cream has 59mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin C
Sour cream has more Vitamin C than egg - sour cream has 0.9mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both sour cream and egg are high in Vitamin A. Egg has 29% more Vitamin A than sour cream - sour cream has 124ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than sour cream - egg has 82iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.
Vitamin E
Sour cream and egg contain similar amounts of Vitamin E - sour cream has 0.38mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Sour cream and egg contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and sour cream contain significant amounts of thiamin and niacin.
| Egg | Sour Cream | |
|---|---|---|
| Thiamin | 0.04 MG | 0.02 MG |
| Riboflavin | 0.457 MG | 0.168 MG |
| Niacin | 0.075 MG | 0.093 MG |
| Pantothenic acid | 1.533 MG | 0.472 MG |
| Vitamin B6 | 0.17 MG | 0.041 MG |
| Folate | 47 UG | 6 UG |
| Vitamin B12 | 0.89 UG | 0.21 UG |
Minerals
calcium
Both sour cream and egg are high in calcium. Sour cream has 80% more calcium than egg - sour cream has 101mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than sour cream - sour cream has 0.07mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Sour cream and egg contain similar amounts of potassium - sour cream has 125mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than sour cream per 100 grams, however, sour cream contains more beta-carotene than egg per 100 grams.
| Egg | Sour Cream | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 4 UG |
| beta-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than sour cream per 100 grams. Both egg and sour cream contain significant amounts of alpha linoleic acid (ALA) and DPA.
| Egg | Sour Cream | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.074 G |
| DHA | 0.058 G | 0.001 G |
| DPA | 0.007 G | 0.011 G |
| EPA | ~ | 0.006 G |
| Total | 0.113 G | 0.092 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than sour cream per 100 grams.
| Egg | Sour Cream | |
|---|---|---|
| other omega 6 | 0.022 G | 0.018 G |
| linoleic acid | 1.555 G | 0.648 G |
| Total | 1.577 G | 0.666 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: Egg (Egg, whole, raw, fresh) and Sour Cream (Cream, sour, cultured) .
Egg g
()
|
Daily Values (%) |
Sour Cream 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 % |
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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 egg contain more calories in 100 grams?Both sour cream and egg are high in calories. Sour cream has 40% more calories than egg - sour cream has 198 calories in 100g and egg has 143 calories.
Is sour cream or egg better for protein?
Egg is a fantastic source of protein and it has 420% more protein than sour cream - sour cream has 2.4g of protein per 100 grams and egg has 12.6g of protein.
Does sour cream or egg contain more calcium?
Both sour cream and egg are high in calcium. Sour cream has 80% more calcium than egg - sour cream has 101mg of calcium in 100 grams and egg has 56mg of calcium.