Soy Milk vs. Sour Cream
Nutrition comparison of Soy Milk and Sour Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
sour cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and sour cream:
- Both sour cream and soy milk are high in calcium.
- For omega-3 fatty acids, sour cream has more dpa than soy milk.
- Sour cream is a great source of Vitamin A.
- Soy milk has more niacin and Vitamin B12, however, sour cream contains more pantothenic acid.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Sour Cream (Cream, sour, cultured) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sour cream is high in calories and soy milk has 78% less calories than sour cream - sour cream has 198 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to sour cream per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for sour cream, 5:9:86 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Sour Cream | |
|---|---|---|
| Protein | 24% | 5% |
| Carbohydrates | 46% | 9% |
| Fat | 31% | 86% |
| Alcohol | ~ | ~ |
carbohydrates
Both sour cream and soy milk are low in carbohydrates - sour cream has 4.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Soy milk has more dietary fiber than sour cream - soy milk has 0.2g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
sugar
Sour cream and soy milk contain similar amounts of sugar - sour cream has 3.4g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Sour cream and soy milk contain similar amounts of protein - sour cream has 2.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and soy milk has 98% less saturated fat than sour cream - sour cream has 10.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both sour cream and soy milk are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and soy milk does not contain significant amounts.
cholesterol
Soy milk has less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Sour cream has more Vitamin C than soy milk - sour cream has 0.9mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Sour cream is a great source of Vitamin A and it has 125% more Vitamin A than soy milk - sour cream has 124ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than sour cream - soy milk has 3.7iu of Vitamin D per 100 grams and sour cream does not contain significant amounts.
Vitamin E
Sour cream and soy milk contain similar amounts of Vitamin E - sour cream has 0.38mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Sour cream and soy milk contain similar amounts of Vitamin K - sour cream has 1.5ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more niacin and Vitamin B12, however, sour cream contains more pantothenic acid. Both soy milk and sour cream contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Soy Milk | Sour Cream | |
|---|---|---|
| Thiamin | 0.029 MG | 0.02 MG |
| Riboflavin | 0.184 MG | 0.168 MG |
| Niacin | 0.425 MG | 0.093 MG |
| Pantothenic acid | ~ | 0.472 MG |
| Vitamin B6 | 0.031 MG | 0.041 MG |
| Folate | 9 UG | 6 UG |
| Vitamin B12 | 0.85 UG | 0.21 UG |
Minerals
calcium
Both sour cream and soy milk are high in calcium. Soy milk has 22% more calcium than sour cream - sour cream has 101mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Sour cream and soy milk contain similar amounts of iron - sour cream has 0.07mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Sour cream and soy milk contain similar amounts of potassium - sour cream has 125mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sour cream has more DPA than soy milk per 100 grams. Both soy milk and sour cream contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Sour Cream | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.074 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.006 G |
| DPA | ~ | 0.011 G |
| Total | 0.075 G | 0.092 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and sour cream contain significant amounts of linoleic acid.
| Soy Milk | Sour Cream | |
|---|---|---|
| linoleic acid | 0.584 G | 0.648 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.584 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: Soy Milk (Soy milk, fortified) and Sour Cream (Cream, sour, cultured) .
Soy Milk 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 soy milk contain more calories in 100 grams?Sour cream is high in calories and soy milk has 80% less calories than sour cream - sour cream has 198 calories in 100g and soy milk has 43 calories.
Does sour cream or soy milk have more carbohydrates?
By weight, both sour cream and soy milk are low in carbohydrates - sour cream has 4.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does sour cream or soy milk contain more calcium?
Both sour cream and soy milk are high in calcium. Soy milk has 20% more calcium than sour cream - sour cream has 101mg of calcium in 100 grams and soy milk has 123mg of calcium.