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  6. Egg white vs. Cream cheese

Egg white vs. Cream cheese — In-Depth Nutrition Comparison

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Differences between Egg white and Cream cheese

  • Egg white has more Selenium, and Vitamin B2, while Cream cheese has more Vitamin A RAE, Phosphorus, Calcium, Vitamin B5, and Vitamin E .
  • Cream cheese's daily need coverage for Saturated Fat is 101% higher.
  • Cream cheese contains 2 times less Selenium than Egg white. Egg white contains 20µg of Selenium, while Cream cheese contains 8.6µg.
  • The amount of Sodium in Egg white is lower.

The food types used in this comparison are Egg, white, raw, fresh and Cheese, cream.

Infographic

Egg white 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.
Egg white
Egg white
5
:
4
Cream cheese
Cream cheese
Contains more Magnesium +22.2%
Contains more Potassium +23.5%
Contains less Sodium -47.1%
Contains more Copper +27.8%
Contains more Selenium +132.6%
Contains more Calcium +1285.7%
Contains more Iron +37.5%
Contains more Phosphorus +613.3%
Contains more Zinc +1566.7%
Equal in Manganese - 0.011
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Magnesium +22.2%
Contains more Potassium +23.5%
Contains less Sodium -47.1%
Contains more Copper +27.8%
Contains more Selenium +132.6%
Contains more Calcium +1285.7%
Contains more Iron +37.5%
Contains more Phosphorus +613.3%
Contains more Zinc +1566.7%
Equal in Manganese - 0.011

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.
Egg white
Egg white
2
:
8
Cream cheese
Cream cheese
Contains more Vitamin B2 +90.9%
Contains more Vitamin B3 +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B5 +172.1%
Contains more Vitamin B6 +1020%
Contains more Folate +125%
Contains more Vitamin B12 +144.4%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 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 B2 +90.9%
Contains more Vitamin B3 +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B5 +172.1%
Contains more Vitamin B6 +1020%
Contains more Folate +125%
Contains more Vitamin B12 +144.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Cream cheese
Cream cheese
Contains more Protein +77.2%
Contains more Water +66.4%
Contains more Fats +20158.8%
Contains more Carbs +656.2%
Contains more Other +101.6%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +77.2%
Contains more Water +66.4%
Contains more Fats +20158.8%
Contains more Carbs +656.2%
Contains more Other +101.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Egg white
Egg white
5
:
2
Cream cheese
Cream cheese
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Lactose +5271.4%
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Lactose +5271.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white 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 vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg white Cream cheese Opinion
Net carbs 0.73g 5.52g Cream cheese
Protein 10.9g 6.15g Egg white
Fats 0.17g 34.44g Cream cheese
Carbs 0.73g 5.52g Cream cheese
Calories 52kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Fructose 0.07g 0g Egg white
Sugar 0.71g 3.76g Egg white
Calcium 7mg 97mg Cream cheese
Iron 0.08mg 0.11mg Cream cheese
Magnesium 11mg 9mg Egg white
Phosphorus 15mg 107mg Cream cheese
Potassium 163mg 132mg Egg white
Sodium 166mg 314mg Egg white
Zinc 0.03mg 0.5mg Cream cheese
Copper 0.023mg 0.018mg Egg white
Manganese 0.011mg 0.011mg
Selenium 20µg 8.6µg Egg white
Vitamin A 0IU 1111IU Cream cheese
Vitamin A RAE 0µg 308µg Cream cheese
Vitamin E 0mg 0.86mg Cream cheese
Vitamin B1 0.004mg 0.023mg Cream cheese
Vitamin B2 0.439mg 0.23mg Egg white
Vitamin B3 0.105mg 0.091mg Egg white
Vitamin B5 0.19mg 0.517mg Cream cheese
Vitamin B6 0.005mg 0.056mg Cream cheese
Folate 4µg 9µg Cream cheese
Vitamin B12 0.09µg 0.22µg Cream cheese
Vitamin K 0µg 2.1µg Cream cheese
Tryptophan 0.125mg 0.069mg Egg white
Threonine 0.449mg 0.233mg Egg white
Isoleucine 0.661mg 0.324mg Egg white
Leucine 1.016mg 0.657mg Egg white
Lysine 0.806mg 0.567mg Egg white
Methionine 0.399mg 0.191mg Egg white
Phenylalanine 0.686mg 0.291mg Egg white
Valine 0.809mg 0.395mg Egg white
Histidine 0.29mg 0.175mg Egg white
Cholesterol 0mg 101mg Egg white
Saturated Fat 0g 20.213g Egg white
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 0g 8.907g Cream cheese
Polyunsaturated fat 0g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 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
Egg white 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
11%
Egg white
19%
Cream cheese
Minerals Daily Need Coverage Score
17%
Egg white
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.05g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 148mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 20.213g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $2)
Which food is richer in vitamins?
Cream cheese
Cream cheese is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.