Whole Wheat Bread vs. Sour Cream
Nutrition comparison of Whole Wheat Bread and Sour Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
sour cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and sour cream:
- Both whole wheat bread and sour cream are high in calcium and calories.
- Sour cream has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than sour cream.
- Sour cream is a great source of Vitamin A.
- Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, sour cream contains more Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sour Cream (Cream, sour, cultured) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and sour cream are high in calories. Whole wheat bread has 34% more calories than sour cream - whole wheat bread has 265 calories per 100 grams and sour cream has 198 calories.
| Whole Wheat Bread | Sour Cream | |
|---|---|---|
| Protein | 20% | 5% |
| Carbohydrates | 65% | 10% |
| Fat | 14% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and sour cream has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and sour cream has 4.6g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than sour cream - whole wheat bread has 7.4g of dietary fiber per 100 grams and sour cream does not contain significant amounts.
sugar
Whole wheat bread and sour cream contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and sour cream has 3.4g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 448% more protein than sour cream - whole wheat bread has 13.4g of protein per 100 grams and sour cream has 2.4g of protein.
Fat
saturated fat
Sour cream is high in saturated fat and whole wheat bread has 91% less saturated fat than sour cream - whole wheat bread has 0.87g of saturated fat per 100 grams and sour cream has 10.1g of saturated fat.
trans fat
Both sour cream and whole wheat bread are low in trans fat - sour cream has 0.8g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Whole wheat bread has less cholesterol than sour cream - sour cream has 59mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and sour cream contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and sour cream has 0.9mg of Vitamin C.
Vitamin A
Sour cream is a great source of Vitamin A and it has more Vitamin A than whole wheat bread - sour cream has 124ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and sour cream contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and sour cream has 0.38mg of Vitamin E.
Vitamin K
Whole wheat bread and sour cream contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and sour cream has 1.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin, Vitamin B6 and folate, however, sour cream contains more Vitamin B12. Both whole wheat bread and sour cream contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Bread | Sour Cream | |
|---|---|---|
| Thiamin | 0.279 MG | 0.02 MG |
| Riboflavin | 0.131 MG | 0.168 MG |
| Niacin | 4.042 MG | 0.093 MG |
| Pantothenic acid | 0.336 MG | 0.472 MG |
| Vitamin B6 | 0.263 MG | 0.041 MG |
| Folate | 75 UG | 6 UG |
| Vitamin B12 | ~ | 0.21 UG |
Minerals
calcium
Both whole wheat bread and sour cream are high in calcium. Whole wheat bread is very similar to sour cream for calcium - whole wheat bread has 103mg of calcium per 100 grams and sour cream has 101mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 34 times more iron than sour cream - whole wheat bread has 2.5mg of iron per 100 grams and sour cream has 0.07mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 84% more potassium than sour cream - whole wheat bread has 230mg of potassium per 100 grams and sour cream has 125mg 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 has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than sour cream per 100 grams.
| Whole Wheat Bread | Sour Cream | |
|---|---|---|
| beta-carotene | 1 UG | 25 UG |
| lutein + zeaxanthin | 94 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than sour cream per 100 grams, however, sour cream contains more dpa than whole wheat bread per 100 grams.
| Whole Wheat Bread | Sour Cream | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.074 G |
| DHA | ~ | 0.001 G |
| EPA | ~ | 0.006 G |
| DPA | ~ | 0.011 G |
| Total | 0.205 G | 0.092 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than sour cream per 100 grams.
| Whole Wheat Bread | Sour Cream | |
|---|---|---|
| other omega 6 | ~ | 0.018 G |
| linoleic acid | 1.667 G | 0.648 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sour Cream (Cream, sour, cultured) .
Whole Wheat Bread 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 whole wheat bread or sour cream contain more calories in 100 grams?Both whole wheat bread and sour cream are high in calories. Whole wheat bread has 30% more calories than sour cream - whole wheat bread has 265 calories in 100g and sour cream has 198 calories.
Does whole wheat bread or sour cream have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and sour cream has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and sour cream has 4.6g of carbohydrates.
Does whole wheat bread or sour cream contain more calcium?
Both whole wheat bread and sour cream are high in calcium. Whole wheat bread is very similar to sour cream for calcium - whole wheat bread has 103mg of calcium in 100 grams and sour cream has 101mg of calcium.