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  6. Almond vs. Cream cheese

Almond vs. Cream cheese — In-Depth Nutrition Comparison

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How are Almond and Cream cheese different?

  • Almond is richer in Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Phosphorus, Fiber, and Iron, while Cream cheese is higher in Vitamin A RAE.
  • Almond covers your daily need of Vitamin E 165% more than Cream cheese.
  • Almond is lower in Saturated Fat.

Nuts, almonds and Cheese, cream types were used in this article.

Infographic

Almond vs Cream cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
9
:
1
Cream cheese
Cream cheese
Contains more Calcium +177.3%
Contains more Iron +3272.7%
Contains more Magnesium +2900%
Contains more Phosphorus +349.5%
Contains more Potassium +455.3%
Contains less Sodium -99.7%
Contains more Zinc +524%
Contains more Copper +5627.8%
Contains more Manganese +19709.1%
Contains more Selenium +109.8%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Calcium +177.3%
Contains more Iron +3272.7%
Contains more Magnesium +2900%
Contains more Phosphorus +349.5%
Contains more Potassium +455.3%
Contains less Sodium -99.7%
Contains more Zinc +524%
Contains more Copper +5627.8%
Contains more Manganese +19709.1%
Contains more Selenium +109.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
6
:
4
Cream cheese
Cream cheese
Contains more Vitamin E +2880.2%
Contains more Vitamin B1 +791.3%
Contains more Vitamin B2 +394.8%
Contains more Vitamin B3 +3875.8%
Contains more Vitamin B6 +144.6%
Contains more Folate +388.9%
Contains more Vitamin A +55450%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.517
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin E +2880.2%
Contains more Vitamin B1 +791.3%
Contains more Vitamin B2 +394.8%
Contains more Vitamin B3 +3875.8%
Contains more Vitamin B6 +144.6%
Contains more Folate +388.9%
Contains more Vitamin A +55450%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.517

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Cream cheese
Cream cheese
Contains more Protein +243.9%
Contains more Fats +45%
Contains more Carbs +290.4%
Contains more Other +133.1%
Contains more Water +1093.2%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Protein +243.9%
Contains more Fats +45%
Contains more Carbs +290.4%
Contains more Other +133.1%
Contains more Water +1093.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
3
:
0
Cream cheese
Cream cheese
Contains less Saturated Fat -81.2%
Contains more Monounsaturated Fat +254.2%
Contains more Polyunsaturated fat +731.4%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -81.2%
Contains more Monounsaturated Fat +254.2%
Contains more Polyunsaturated fat +731.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
6
:
1
Cream cheese
Cream cheese
Contains more Starch +105.7%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Cream cheese
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +105.7%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Cream cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Cream cheese Opinion
Net carbs 9.05g 5.52g Almond
Protein 21.15g 6.15g Almond
Fats 49.93g 34.44g Almond
Carbs 21.55g 5.52g Almond
Calories 579kcal 350kcal Almond
Starch 0.72g 0.35g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 3.76g Cream cheese
Fiber 12.5g 0g Almond
Calcium 269mg 97mg Almond
Iron 3.71mg 0.11mg Almond
Magnesium 270mg 9mg Almond
Phosphorus 481mg 107mg Almond
Potassium 733mg 132mg Almond
Sodium 1mg 314mg Almond
Zinc 3.12mg 0.5mg Almond
Copper 1.031mg 0.018mg Almond
Manganese 2.179mg 0.011mg Almond
Selenium 4.1µg 8.6µg Cream cheese
Vitamin A 2IU 1111IU Cream cheese
Vitamin A RAE 0µg 308µg Cream cheese
Vitamin E 25.63mg 0.86mg Almond
Vitamin B1 0.205mg 0.023mg Almond
Vitamin B2 1.138mg 0.23mg Almond
Vitamin B3 3.618mg 0.091mg Almond
Vitamin B5 0.471mg 0.517mg Cream cheese
Vitamin B6 0.137mg 0.056mg Almond
Folate 44µg 9µg Almond
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 0µg 2.1µg Cream cheese
Tryptophan 0.211mg 0.069mg Almond
Threonine 0.601mg 0.233mg Almond
Isoleucine 0.751mg 0.324mg Almond
Leucine 1.473mg 0.657mg Almond
Lysine 0.568mg 0.567mg Almond
Methionine 0.157mg 0.191mg Cream cheese
Phenylalanine 1.132mg 0.291mg Almond
Valine 0.855mg 0.395mg Almond
Histidine 0.539mg 0.175mg Almond
Cholesterol 0mg 101mg Almond
Trans Fat 0.015g Cream cheese
Saturated Fat 3.802g 20.213g Almond
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 31.551g 8.907g Almond
Polyunsaturated fat 12.329g 1.483g Almond
Omega-6 - Eicosadienoic acid 0.002g 0.007g Cream cheese
Omega-6 - Linoleic acid 12.32g 0.807g Almond
Omega-6 - Gamma-linoleic acid 0g 0.002g Cream cheese
Omega-3 - ALA 0.003g 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
19%
Cream cheese
Minerals Daily Need Coverage Score
142%
Almond
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 313mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 16.411g)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.