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  6. Egg vs. Cream cheese

Egg vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between Egg and Cream cheese?

  • Egg is richer in Copper, Choline, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, and Vitamin D, while Cream cheese is higher in Vitamin A RAE.
  • Egg's 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
8
:
2
Cream cheese
Cream cheese
Contains more Iron +981.8%
Contains more Magnesium +11.1%
Contains more Phosphorus +60.7%
Contains less Sodium -60.5%
Contains more Zinc +110%
Contains more Copper +11011.1%
Contains more Manganese +136.4%
Contains more Selenium +258.1%
Contains more Calcium +94%
Equal in Magnesium - 9
Equal in Potassium - 132
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Iron +981.8%
Contains more Magnesium +11.1%
Contains more Phosphorus +60.7%
Contains less Sodium -60.5%
Contains more Zinc +110%
Contains more Copper +11011.1%
Contains more Manganese +136.4%
Contains more Selenium +258.1%
Contains more Calcium +94%
Equal in Magnesium - 9
Equal in Potassium - 132

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
8
:
3
Cream cheese
Cream cheese
Contains more Vitamin E +19.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B2 +123%
Contains more Vitamin B5 +170.4%
Contains more Vitamin B6 +116.1%
Contains more Folate +388.9%
Contains more Vitamin B12 +404.5%
Contains more Vitamin A +113.7%
Contains more Vitamin B3 +42.2%
Contains more Vitamin K +600%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin E +19.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B2 +123%
Contains more Vitamin B5 +170.4%
Contains more Vitamin B6 +116.1%
Contains more Folate +388.9%
Contains more Vitamin B12 +404.5%
Contains more Vitamin A +113.7%
Contains more Vitamin B3 +42.2%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Cream cheese
Cream cheese
Contains more Protein +104.6%
Contains more Water +41.8%
Contains more Fats +224.6%
Contains more Carbs +392.9%
Contains more Other +18.7%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Cream cheese
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 Protein +104.6%
Contains more Water +41.8%
Contains more Fats +224.6%
Contains more Carbs +392.9%
Contains more Other +18.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Cream cheese
Cream cheese
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +118.5%
Equal in Polyunsaturated fat - 1.483
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +118.5%
Equal in Polyunsaturated fat - 1.483

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Cream cheese
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 Cholesterol ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg Cream cheese Opinion
Net carbs 1.12g 5.52g Cream cheese
Protein 12.58g 6.15g Egg
Fats 10.61g 34.44g Cream cheese
Carbs 1.12g 5.52g Cream cheese
Calories 155kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 1.12g 3.76g Egg
Calcium 50mg 97mg Cream cheese
Iron 1.19mg 0.11mg Egg
Magnesium 10mg 9mg Egg
Phosphorus 172mg 107mg Egg
Potassium 126mg 132mg Cream cheese
Sodium 124mg 314mg Egg
Zinc 1.05mg 0.5mg Egg
Copper 2mg 0.018mg Egg
Manganese 0.026mg 0.011mg Egg
Selenium 30.8µg 8.6µg Egg
Vitamin A 520IU 1111IU Cream cheese
Vitamin A RAE 149µg 308µg Cream cheese
Vitamin E 1.03mg 0.86mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.023mg Egg
Vitamin B2 0.513mg 0.23mg Egg
Vitamin B3 0.064mg 0.091mg Cream cheese
Vitamin B5 1.398mg 0.517mg Egg
Vitamin B6 0.121mg 0.056mg Egg
Folate 44µg 9µg Egg
Vitamin B12 1.11µg 0.22µg Egg
Vitamin K 0.3µg 2.1µg Cream cheese
Tryptophan 0.153mg 0.069mg Egg
Threonine 0.604mg 0.233mg Egg
Isoleucine 0.686mg 0.324mg Egg
Leucine 1.075mg 0.657mg Egg
Lysine 0.904mg 0.567mg Egg
Methionine 0.392mg 0.191mg Egg
Phenylalanine 0.668mg 0.291mg Egg
Valine 0.767mg 0.395mg Egg
Histidine 0.298mg 0.175mg Egg
Cholesterol 373mg 101mg Cream cheese
Saturated Fat 3.267g 20.213g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 4.077g 8.907g Cream cheese
Polyunsaturated fat 1.414g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Egg
19%
Cream cheese
Minerals Daily Need Coverage Score
103%
Egg
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 190mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 16.946g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream cheese
Cream cheese is lower in Cholesterol (difference - 272mg)
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. 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.