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  6. Olive oil vs. Cream cheese

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

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Significant differences between olive oil and cream cheese

  • Olive oil has more vitamin E and vitamin K; however, cream cheese is richer in vitamin A, vitamin B2, selenium, phosphorus, and vitamin B5.
  • Olive oil covers your daily vitamin E needs 90% more than cream cheese.
  • Cream cheese has 29 times less vitamin K than olive oil. Olive oil has 60.2µg of vitamin K, while cream cheese has 2.1µg.
  • Olive oil contains less saturated fat.

Specific food types used in this comparison are Oil, olive, salad or cooking and Cheese, cream.

Infographic

Olive oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 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 IronIron +409.1%
Contains less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +9600%
Contains more PotassiumPotassium +13100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +1568.6%
Contains more Vitamin KVitamin K +2766.7%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
Contains more CholineCholine +8966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +190.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 -31.7%
Contains more Mono. FatMonounsaturated fat +719.1%
Contains more Poly. FatPolyunsaturated fat +609.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Cream cheese DV% diff.
Monounsaturated fat 72.961g 8.907g 160%
Fats 100g 34.44g 101%
Vitamin E 14.35mg 0.86mg 90%
Polyunsaturated fat 10.523g 1.483g 60%
Vitamin K 60.2µg 2.1µg 48%
Vitamin A 0µg 308µg 34%
Cholesterol 0mg 101mg 34%
Saturated fat 13.808g 20.213g 29%
Calories 884kcal 350kcal 27%
Vitamin B2 0mg 0.23mg 18%
Selenium 0µg 8.6µg 16%
Phosphorus 0mg 107mg 15%
Sodium 2mg 314mg 14%
Protein 0g 6.15g 12%
Calcium 1mg 97mg 10%
Vitamin B5 0mg 0.517mg 10%
Vitamin B12 0µg 0.22µg 9%
Iron 0.56mg 0.11mg 6%
Zinc 0mg 0.5mg 5%
Choline 0.3mg 27.2mg 5%
Vitamin B6 0mg 0.056mg 4%
Potassium 1mg 132mg 4%
Vitamin B1 0mg 0.023mg 2%
Copper 0mg 0.018mg 2%
Folate 0µg 9µg 2%
Magnesium 0mg 9mg 2%
Carbs 0g 5.52g 2%
Vitamin B3 0mg 0.091mg 1%
Net carbs 0g 5.52g N/A
Sugar 0g 3.76g N/A
Starch 0.35g 0%
Manganese 0mg 0.011mg 0%
Tryptophan 0mg 0.069mg 0%
Threonine 0mg 0.233mg 0%
Isoleucine 0mg 0.324mg 0%
Leucine 0mg 0.657mg 0%
Lysine 0mg 0.567mg 0%
Methionine 0mg 0.191mg 0%
Phenylalanine 0mg 0.291mg 0%
Valine 0mg 0.395mg 0%
Histidine 0mg 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
Olive oil Cream cheese
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
34%
Olive oil
21%
Cream cheese
Minerals Daily Need Coverage Score
2%
Olive oil
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 312mg)
Which food is lower in Saturated fat?
Olive oil
Olive oil is lower in Saturated fat (difference - 6.405g)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.6)
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 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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.