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Egg vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between eggs and cream cheese?

  • Eggs have more copper, choline, selenium, vitamin B12, vitamin B2, vitamin B5, vitamin D, and iron than cream cheese.
  • Eggs' daily need coverage for copper is 220% higher.
  • Cream cheese is lower in cholesterol.

We used Egg, whole, cooked, hard-boiled and Cheese, cream types in this comparison.

Infographic

Egg 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
Egg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +981.8%
Contains more CopperCopper +11011.1%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +60.7%
Contains less SodiumSodium -60.5%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +258.1%
Contains more CalciumCalcium +94%
~equal in Magnesium ~9mg
~equal in Potassium ~132mg

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
Egg
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +19.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B2Vitamin B2 +123%
Contains more Vitamin B5Vitamin B5 +170.4%
Contains more Vitamin B6Vitamin B6 +116.1%
Contains more Vitamin B12Vitamin B12 +404.5%
Contains more FolateFolate +388.9%
Contains more CholineCholine +980.1%
Contains more Vitamin AVitamin A +106.7%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Cream cheese DV% diff.
Copper 2mg 0.018mg 220%
Cholesterol 373mg 101mg 91%
Saturated fat 3.267g 20.213g 77%
Choline 293.8mg 27.2mg 48%
Selenium 30.8µg 8.6µg 40%
Vitamin B12 1.11µg 0.22µg 37%
Fats 10.61g 34.44g 37%
Vitamin B2 0.513mg 0.23mg 22%
Vitamin B5 1.398mg 0.517mg 18%
Vitamin A 149µg 308µg 18%
Iron 1.19mg 0.11mg 14%
Protein 12.58g 6.15g 13%
Monounsaturated fat 4.077g 8.907g 12%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Calories 155kcal 350kcal 10%
Folate 44µg 9µg 9%
Phosphorus 172mg 107mg 9%
Sodium 124mg 314mg 8%
Vitamin B6 0.121mg 0.056mg 5%
Zinc 1.05mg 0.5mg 5%
Calcium 50mg 97mg 5%
Vitamin B1 0.066mg 0.023mg 4%
Vitamin K 0.3µg 2.1µg 2%
Manganese 0.026mg 0.011mg 1%
Vitamin E 1.03mg 0.86mg 1%
Carbs 1.12g 5.52g 1%
Net carbs 1.12g 5.52g N/A
Magnesium 10mg 9mg 0%
Potassium 126mg 132mg 0%
Sugar 1.12g 3.76g N/A
Starch 0.35g 0%
Vitamin B3 0.064mg 0.091mg 0%
Polyunsaturated fat 1.414g 1.483g 0%
Tryptophan 0.153mg 0.069mg 0%
Threonine 0.604mg 0.233mg 0%
Isoleucine 0.686mg 0.324mg 0%
Leucine 1.075mg 0.657mg 0%
Lysine 0.904mg 0.567mg 0%
Methionine 0.392mg 0.191mg 0%
Phenylalanine 0.668mg 0.291mg 0%
Valine 0.767mg 0.395mg 0%
Histidine 0.298mg 0.175mg 0%
Omega-3 - EPA 0.005g 0.01g N/A
Omega-3 - DHA 0.038g 0g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +104.6%
Contains more WaterWater +41.8%
Contains more FatsFats +224.6%
Contains more CarbsCarbs +392.9%
Contains more OtherOther +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 -83.8%
Contains more Mono. FatMonounsaturated fat +118.5%
~equal in Polyunsaturated fat ~1.483g

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.