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  6. Cream cheese vs. Coconut oil

Cream cheese vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between Cream cheese and Coconut oil

  • Cream cheese is richer than Coconut oil in Vitamin A RAE, Vitamin B2, Selenium, Phosphorus, Vitamin B5, Calcium, and Vitamin B12.
  • Daily need coverage for Saturated Fat from Coconut oil is 311% higher.
  • Coconut oil contains less Cholesterol.

Food types used in this article are Cheese, cream and Oil, coconut.

Infographic

Cream cheese vs Coconut oil 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +9600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +120%
Contains more CopperCopper +∞%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
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% 67% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +681.8%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +∞%
Contains more CholineCholine +8966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +175300%
Contains more OtherOther +39.6%
Contains more FatsFats +187.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 20.213 g
Monounsaturated Fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
91% 7% 2%
Saturated Fat: Sat. Fat 82.475 g
Monounsaturated Fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated Fat -75.5%
Contains more Mono. FatMonounsaturated Fat +40.7%
Contains more Poly. FatPolyunsaturated fat +14.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Coconut oil Opinion
Calories 350kcal 892kcal Coconut oil
Protein 6.15g 0g Cream cheese
Fats 34.44g 99.06g Coconut oil
Net carbs 5.52g 0g Cream cheese
Carbs 5.52g 0g Cream cheese
Cholesterol 101mg 0mg Coconut oil
Magnesium 9mg 0mg Cream cheese
Calcium 97mg 1mg Cream cheese
Potassium 132mg 0mg Cream cheese
Iron 0.11mg 0.05mg Cream cheese
Sugar 3.76g 0g Coconut oil
Copper 0.018mg 0mg Cream cheese
Zinc 0.5mg 0.02mg Cream cheese
Starch 0.35g Cream cheese
Phosphorus 107mg 0mg Cream cheese
Sodium 314mg 0mg Coconut oil
Vitamin A 1111IU 0IU Cream cheese
Vitamin A RAE 308µg 0µg Cream cheese
Vitamin E 0.86mg 0.11mg Cream cheese
Manganese 0.011mg 0mg Cream cheese
Selenium 8.6µg 0µg Cream cheese
Vitamin B1 0.023mg 0mg Cream cheese
Vitamin B2 0.23mg 0mg Cream cheese
Vitamin B3 0.091mg 0mg Cream cheese
Vitamin B5 0.517mg 0mg Cream cheese
Vitamin B6 0.056mg 0mg Cream cheese
Vitamin B12 0.22µg 0µg Cream cheese
Vitamin K 2.1µg 0.6µg Cream cheese
Folate 9µg 0µg Cream cheese
Trans Fat 0.028g Cream cheese
Choline 27.2mg 0.3mg Cream cheese
Saturated Fat 20.213g 82.475g Cream cheese
Monounsaturated Fat 8.907g 6.332g Cream cheese
Polyunsaturated fat 1.483g 1.702g Coconut oil
Tryptophan 0.069mg 0mg Cream cheese
Threonine 0.233mg 0mg Cream cheese
Isoleucine 0.324mg 0mg Cream cheese
Leucine 0.657mg 0mg Cream cheese
Lysine 0.567mg 0mg Cream cheese
Methionine 0.191mg 0mg Cream cheese
Phenylalanine 0.291mg 0mg Cream cheese
Valine 0.395mg 0mg Cream cheese
Histidine 0.175mg 0mg Cream cheese
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - ALA 0.125g 0.019g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g 0g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g 0g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g 0g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cream cheese
Omega-6 - Linoleic acid 0.807g 1.676g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Cream cheese
0%
Coconut oil
Minerals Daily Need Coverage Score
21%
Cream cheese
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Cream cheese
Cream cheese is relatively richer in minerals
Which food is lower in Saturated Fat?
Cream cheese
Cream cheese is lower in Saturated Fat (difference - 62.262g)
Which food is richer in vitamins?
Cream cheese
Cream cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 314mg)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.