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Apple vs. Cream cheese — In-Depth Nutrition Comparison

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Significant differences between apples and cream cheese

  • Apples have more fiber; however, cream cheese is richer in vitamin A, vitamin B2, selenium, phosphorus, vitamin B12, and vitamin B5.
  • Cream cheese covers your daily saturated fat needs 101% more than apples.
  • Apples contain less sodium.
  • Apples have a higher glycemic index. The glycemic index of apples is 36, while the glycemic index of cream cheese is 0.

Specific food types used in this comparison are Apples, raw, with skin and Cheese, cream.

Infographic

Apple 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.
Apple
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more CopperCopper +50%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +218.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +1516.7%
Contains more PotassiumPotassium +23.4%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +872.7%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.11mg

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.
Apple
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10166.7%
Contains more Vitamin EVitamin E +377.8%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +784.6%
Contains more Vitamin B5Vitamin B5 +747.5%
Contains more Vitamin B6Vitamin B6 +36.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.091mg
~equal in Vitamin K ~2.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
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 CarbsCarbs +150.2%
Contains more WaterWater +62.6%
Contains more ProteinProtein +2265.4%
Contains more FatsFats +20158.8%
Contains more OtherOther +535%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +127142.9%
Contains more Poly. FatPolyunsaturated fat +2807.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +600%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Cream cheese DV% diff.
Saturated fat 0.028g 20.213g 92%
Fats 0.17g 34.44g 53%
Vitamin A 3µg 308µg 34%
Cholesterol 0mg 101mg 34%
Monounsaturated fat 0.007g 8.907g 22%
Selenium 0µg 8.6µg 16%
Vitamin B2 0.026mg 0.23mg 16%
Calories 52kcal 350kcal 15%
Sodium 1mg 314mg 14%
Phosphorus 11mg 107mg 14%
Protein 0.26g 6.15g 12%
Polyunsaturated fat 0.051g 1.483g 10%
Fiber 2.4g 0g 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.061mg 0.517mg 9%
Calcium 6mg 97mg 9%
Fructose 5.9g 0g 7%
Vitamin E 0.18mg 0.86mg 5%
Vitamin C 4.6mg 0mg 5%
Zinc 0.04mg 0.5mg 4%
Choline 3.4mg 27.2mg 4%
Carbs 13.81g 5.52g 3%
Folate 3µg 9µg 2%
Vitamin B6 0.041mg 0.056mg 1%
Manganese 0.035mg 0.011mg 1%
Copper 0.027mg 0.018mg 1%
Potassium 107mg 132mg 1%
Magnesium 5mg 9mg 1%
Vitamin B1 0.017mg 0.023mg 1%
Net carbs 11.41g 5.52g N/A
Iron 0.12mg 0.11mg 0%
Sugar 10.39g 3.76g N/A
Starch 0.05g 0.35g 0%
Vitamin B3 0.091mg 0.091mg 0%
Vitamin K 2.2µg 2.1µg 0%
Tryptophan 0.001mg 0.069mg 0%
Threonine 0.006mg 0.233mg 0%
Isoleucine 0.006mg 0.324mg 0%
Leucine 0.013mg 0.657mg 0%
Lysine 0.012mg 0.567mg 0%
Methionine 0.001mg 0.191mg 0%
Phenylalanine 0.006mg 0.291mg 0%
Valine 0.012mg 0.395mg 0%
Histidine 0.005mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

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

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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
4%
Apple
21%
Cream cheese
Minerals Daily Need Coverage Score
4%
Apple
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 6.63g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cream cheese
Cream cheese is relatively richer in minerals
Which food is richer in vitamins?
Cream cheese
Cream cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Apple
Apple is lower in Cholesterol (difference - 101mg)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Apple
Apple is lower in Saturated fat (difference - 20.185g)
Which food is cheaper?
Apple
Apple is cheaper (difference - $2.5)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.