Goat Cheese vs. Sour Cream
Nutrition comparison of Goat Cheese and Sour Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
sour cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and sour cream:
- Both sour cream and goat cheese are high in Vitamin A, calcium, calories and saturated fat.
- Goat cheese has more thiamin, riboflavin and niacin, however, sour cream contains more pantothenic acid.
- Goat cheese has signficantly more iron than sour cream.
- Goat cheese is an excellent source of protein.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Sour Cream (Cream, sour, cultured) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sour cream and goat cheese are high in calories. Goat cheese has 84% more calories than sour cream - sour cream has 198 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is heavier in protein, lighter in carbs and lighter in fat compared to sour cream per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for sour cream, 5:9:86 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Sour Cream | |
|---|---|---|
| Protein | 24% | 5% |
| Carbohydrates | ~ | 9% |
| Fat | 76% | 86% |
| Alcohol | ~ | ~ |
carbohydrates
Both sour cream and goat cheese are low in carbohydrates - sour cream has 4.6g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
sugar
Sour cream and goat cheese contain similar amounts of sugar - sour cream has 3.4g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Goat cheese is an excellent source of protein and it has 784% more protein than sour cream - sour cream has 2.4g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both sour cream and goat cheese are high in saturated fat. Goat cheese has 104% more saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both sour cream and goat cheese are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Sour cream and goat cheese contain similar amounts of cholesterol - sour cream has 59mg of cholesterol per 100 grams and goat cheese has 79mg of cholesterol.
Vitamins
Vitamin C
Sour cream has more Vitamin C than goat cheese - sour cream has 0.9mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Both sour cream and goat cheese are high in Vitamin A. Goat cheese has 228% more Vitamin A than sour cream - sour cream has 124ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than sour cream - goat cheese has 22iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.
Vitamin E
Sour cream and goat cheese contain similar amounts of Vitamin E - sour cream has 0.38mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Sour cream and goat cheese contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more thiamin, riboflavin and niacin, however, sour cream contains more pantothenic acid. Both goat cheese and sour cream contain significant amounts of Vitamin B6, folate and Vitamin B12.
| Goat Cheese | Sour Cream | |
|---|---|---|
| Thiamin | 0.072 MG | 0.02 MG |
| Riboflavin | 0.676 MG | 0.168 MG |
| Niacin | 1.148 MG | 0.093 MG |
| Pantothenic acid | 0.19 MG | 0.472 MG |
| Vitamin B6 | 0.06 MG | 0.041 MG |
| Folate | 2 UG | 6 UG |
| Vitamin B12 | 0.22 UG | 0.21 UG |
Minerals
calcium
Both sour cream and goat cheese are high in calcium. Goat cheese has 195% more calcium than sour cream - sour cream has 101mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Goat cheese has signficantly more iron than sour cream - sour cream has 0.07mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Sour cream and goat cheese contain similar amounts of potassium - sour cream has 125mg of potassium per 100 grams and goat cheese has 158mg 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,
| Goat Cheese | Sour Cream | |
|---|---|---|
| beta-carotene | 77 UG | 25 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both goat cheese and sour cream contain significant amounts of linoleic acid.
| Goat Cheese | Sour Cream | |
|---|---|---|
| linoleic acid | 0.709 G | 0.648 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.709 G | 0.666 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 Goat Cheese or Sour Cream .
Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Sour Cream (Cream, sour, cultured) .
Goat Cheese 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 goat cheese contain more calories in 100 grams?Both sour cream and goat cheese are high in calories. Goat cheese has 80% more calories than sour cream - sour cream has 198 calories in 100g and goat cheese has 364 calories.
Does sour cream or goat cheese contain more calcium?
Both sour cream and goat cheese are high in calcium. Goat cheese has 200% more calcium than sour cream - sour cream has 101mg of calcium in 100 grams and goat cheese has 298mg of calcium.