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Cheese vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between cheese and cream cheese?

  • Cheese has more calcium, phosphorus, protein, vitamin B12, selenium, zinc, and vitamin B2 than cream cheese.
  • Cheese's daily need coverage for calcium is 61% higher.
  • Cream cheese has 7 times less zinc than cheese. Cheese has 3.64mg of zinc, while cream cheese has 0.5mg.
  • Cream cheese is lower in sodium.

We used Cheese, cheddar and Cheese, cream types in this comparison.

Infographic

Cheese vs Cream cheese infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 MagnesiumMagnesium +200%
Contains more CalciumCalcium +632%
Contains more IronIron +27.3%
Contains more CopperCopper +66.7%
Contains more ZincZinc +628%
Contains more PhosphorusPhosphorus +325.2%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +231.4%
Contains more PotassiumPotassium +73.7%
Contains less SodiumSodium -51.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 103% 17% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +86.1%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin B12Vitamin B12 +400%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin B3Vitamin B3 +54.2%
Contains more Vitamin B5Vitamin B5 +26.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~308µg

All nutrients comparison - raw data values

Nutrient Cheese Cream cheese DV% diff.
Calcium 710mg 97mg 61%
Phosphorus 455mg 107mg 50%
Vitamin B12 1.1µg 0.22µg 37%
Selenium 28.5µg 8.6µg 36%
Protein 22.87g 6.15g 33%
Zinc 3.64mg 0.5mg 29%
Sodium 653mg 314mg 15%
Vitamin B2 0.428mg 0.23mg 15%
Omega-3 (ALA) 0.125g 8%
Saturated fat 18.867g 20.213g 6%
Folate 27µg 9µg 5%
Omega-6 (Linoleic acid) 0.807g 5%
Magnesium 27mg 9mg 4%
Calories 404kcal 350kcal 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Fats 33.31g 34.44g 2%
Potassium 76mg 132mg 2%
Vitamin A 330µg 308µg 2%
Vitamin B5 0.41mg 0.517mg 2%
Choline 16.5mg 27.2mg 2%
Carbs 3.09g 5.52g 1%
Cholesterol 99mg 101mg 1%
Copper 0.03mg 0.018mg 1%
Vitamin E 0.71mg 0.86mg 1%
Manganese 0.027mg 0.011mg 1%
Vitamin B1 0.029mg 0.023mg 1%
Vitamin B6 0.066mg 0.056mg 1%
Monounsaturated fat 9.246g 8.907g 1%
Protein per 100 calories 5.7g 1.8g N/A
Calories per 10 g protein 177kcal 569kcal N/A
Weight per 100 calories 25g 29g N/A
Unsaturated / Saturated Fat ratio 0.57 0.51 N/A
Net carbs 3.09g 5.52g N/A
Iron 0.14mg 0.11mg 0%
Sugar 0.48g 3.76g N/A
Starch 0.35g 0%
Vitamin B3 0.059mg 0.091mg 0%
Vitamin K 2.4µg 2.1µg 0%
Trans fat 0.917g N/A
Polyunsaturated fat 1.421g 1.483g 0%
Tryptophan 0.547mg 0.069mg 0%
Threonine 1.044mg 0.233mg 0%
Isoleucine 1.206mg 0.324mg 0%
Leucine 1.939mg 0.657mg 0%
Lysine 1.025mg 0.567mg 0%
Methionine 0.547mg 0.191mg 0%
Phenylalanine 1.074mg 0.291mg 0%
Valine 1.404mg 0.395mg 0%
Histidine 0.547mg 0.175mg 0%
Omega-3 (EPA) 0.01g 0.01g N/A
Omega-3 (DHA) 0.001g 0g N/A
Omega-3 (DPA) 0.017g 0.02g N/A
Omega-3 (Eicosatrienoic acid) 0.002g N/A
Omega-6 (Gamma-linolenic acid) 0.002g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.036g N/A
Omega-6 (Eicosadienoic acid) 0.007g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
1
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +271.9%
Contains more CarbsCarbs +78.6%
Contains more WaterWater +42.1%
~equal in Fats ~34.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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
~equal in Saturated fat ~20.213g
~equal in Monounsaturated fat ~8.907g
~equal in Polyunsaturated fat ~1.483g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +3033.3%
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.