Egg Yolk vs. Sour Cream
Nutrition comparison of Egg Yolk 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 yolk
versus
sour cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and sour cream:
- Both sour cream and egg yolk are high in Vitamin A, calcium, calories and saturated fat.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, sour cream contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D and protein.
- For omega-3 fatty acids, egg yolk has more dha than sour cream, however, sour cream contains more dpa than egg yolk.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk are high in calories. Egg yolk has 63% more calories than sour cream - sour cream has 198 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and lighter in fat compared to sour cream per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for sour cream, 5:9:86 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Sour Cream | |
|---|---|---|
| Protein | 20% | 5% |
| Carbohydrates | 5% | 9% |
| Fat | 76% | 86% |
| Alcohol | ~ | ~ |
carbohydrates
Both sour cream and egg yolk are low in carbohydrates - sour cream has 4.6g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Sour cream and egg yolk contain similar amounts of sugar - sour cream has 3.4g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 550% more protein than sour cream - sour cream has 2.4g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both sour cream and egg yolk are high in saturated fat. Sour cream has a little more saturated fat (6%) than egg yolk by weight - sour cream has 10.1g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both sour cream and egg yolk are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and sour cream has 95% less cholesterol than egg yolk - sour cream has 59mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Sour cream has more Vitamin C than egg yolk - sour cream has 0.9mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Both sour cream and egg yolk are high in Vitamin A. Egg yolk has 207% more Vitamin A than sour cream - sour cream has 124ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than sour cream - egg yolk has 218iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.
Vitamin E
Egg yolk has 579% more Vitamin E than sour cream - sour cream has 0.38mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Sour cream and egg yolk contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, sour cream contains more niacin.
| Egg Yolk | Sour Cream | |
|---|---|---|
| Thiamin | 0.176 MG | 0.02 MG |
| Riboflavin | 0.528 MG | 0.168 MG |
| Niacin | 0.024 MG | 0.093 MG |
| Pantothenic acid | 2.99 MG | 0.472 MG |
| Vitamin B6 | 0.35 MG | 0.041 MG |
| Folate | 146 UG | 6 UG |
| Vitamin B12 | 1.95 UG | 0.21 UG |
Minerals
calcium
Both sour cream and egg yolk are high in calcium. Egg yolk has 28% more calcium than sour cream - sour cream has 101mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 38 times more iron than sour cream - sour cream has 0.07mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Sour cream and egg yolk contain similar amounts of potassium - sour cream has 125mg of potassium per 100 grams and egg yolk has 109mg 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 Yolk | Sour Cream | |
|---|---|---|
| beta-carotene | 88 UG | 25 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more dha than sour cream per 100 grams, however, sour cream contains more dpa than egg yolk per 100 grams. Both egg yolk and sour cream contain significant amounts of alpha linoleic acid (ALA) and EPA.
| Egg Yolk | Sour Cream | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.074 G |
| DHA | 0.114 G | 0.001 G |
| EPA | 0.011 G | 0.006 G |
| DPA | ~ | 0.011 G |
| Total | 0.228 G | 0.092 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than sour cream per 100 grams.
| Egg Yolk | Sour Cream | |
|---|---|---|
| other omega 6 | ~ | 0.018 G |
| linoleic acid | 3.538 G | 0.648 G |
| Total | 3.538 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 Yolk (Egg, yolk, raw, fresh) and Sour Cream (Cream, sour, cultured) .
Egg Yolk 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 % |
|
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 egg yolk contain more calories in 100 grams?Both sour cream and egg yolk are high in calories. Egg yolk has 60% more calories than sour cream - sour cream has 198 calories in 100g and egg yolk has 322 calories.
Does sour cream or egg yolk contain more calcium?
Both sour cream and egg yolk are high in calcium. Egg yolk has 30% more calcium than sour cream - sour cream has 101mg of calcium in 100 grams and egg yolk has 129mg of calcium.