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  6. Seed vs. Cream cheese

Seed vs. Cream cheese — In-Depth Nutrition Comparison

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Summary of differences between Seed and Cream cheese

  • Cream cheese has less Fiber, Manganese, Phosphorus, Copper, Iron, Selenium, Magnesium, Vitamin B3, and Calcium than Seed.
  • Seed covers your daily need of Fiber 138% more than Cream cheese.
  • Seed has 248 times more Manganese than Cream cheese. While Seed has 2.723mg of Manganese, Cream cheese has only 0.011mg.
  • Seed has less Saturated Fat.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Cheese, cream.

Infographic

Seed 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.
Seed
Seed
10
:
0
Cream cheese
Cream cheese
Contains more Calcium +550.5%
Contains more Iron +6918.2%
Contains more Magnesium +3622.2%
Contains more Phosphorus +703.7%
Contains more Potassium +208.3%
Contains less Sodium -94.9%
Contains more Zinc +816%
Contains more Copper +5033.3%
Contains more Manganese +24654.5%
Contains more Selenium +541.9%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Calcium +550.5%
Contains more Iron +6918.2%
Contains more Magnesium +3622.2%
Contains more Phosphorus +703.7%
Contains more Potassium +208.3%
Contains less Sodium -94.9%
Contains more Zinc +816%
Contains more Copper +5033.3%
Contains more Manganese +24654.5%
Contains more Selenium +541.9%

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.
Seed
Seed
4
:
8
Cream cheese
Cream cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2595.7%
Contains more Vitamin B3 +9603.3%
Contains more Folate +444.4%
Contains more Vitamin A +1957.4%
Contains more Vitamin E +72%
Contains more Vitamin B2 +35.3%
Contains more Vitamin B12 +∞%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 C +∞%
Contains more Vitamin B1 +2595.7%
Contains more Vitamin B3 +9603.3%
Contains more Folate +444.4%
Contains more Vitamin A +1957.4%
Contains more Vitamin E +72%
Contains more Vitamin B2 +35.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Cream cheese
Cream cheese
Contains more Protein +168.9%
Contains more Carbs +663%
Contains more Other +278%
Contains more Fats +12%
Contains more Water +807.2%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +168.9%
Contains more Carbs +663%
Contains more Other +278%
Contains more Fats +12%
Contains more Water +807.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Cream cheese
Cream cheese
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +1495.8%
Contains more Monounsaturated Fat +285.8%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 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 -83.5%
Contains more Polyunsaturated fat +1495.8%
Contains more Monounsaturated Fat +285.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Cream cheese Opinion
Net carbs 7.72g 5.52g Seed
Protein 16.54g 6.15g Seed
Fats 30.74g 34.44g Cream cheese
Carbs 42.12g 5.52g Seed
Calories 486kcal 350kcal Seed
Starch 0.35g Cream cheese
Sugar 3.76g Seed
Fiber 34.4g 0g Seed
Calcium 631mg 97mg Seed
Iron 7.72mg 0.11mg Seed
Magnesium 335mg 9mg Seed
Phosphorus 860mg 107mg Seed
Potassium 407mg 132mg Seed
Sodium 16mg 314mg Seed
Zinc 4.58mg 0.5mg Seed
Copper 0.924mg 0.018mg Seed
Manganese 2.723mg 0.011mg Seed
Selenium 55.2µg 8.6µg Seed
Vitamin A 54IU 1111IU Cream cheese
Vitamin A RAE 308µg Cream cheese
Vitamin E 0.5mg 0.86mg Cream cheese
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.023mg Seed
Vitamin B2 0.17mg 0.23mg Cream cheese
Vitamin B3 8.83mg 0.091mg Seed
Vitamin B5 0.517mg Cream cheese
Vitamin B6 0.056mg Cream cheese
Folate 49µg 9µg Seed
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 2.1µg Cream cheese
Tryptophan 0.436mg 0.069mg Seed
Threonine 0.709mg 0.233mg Seed
Isoleucine 0.801mg 0.324mg Seed
Leucine 1.371mg 0.657mg Seed
Lysine 0.97mg 0.567mg Seed
Methionine 0.588mg 0.191mg Seed
Phenylalanine 1.016mg 0.291mg Seed
Valine 0.95mg 0.395mg Seed
Histidine 0.531mg 0.175mg Seed
Cholesterol 0mg 101mg Seed
Trans Fat 0.14g Cream cheese
Saturated Fat 3.33g 20.213g Seed
Omega-3 - EPA 0.01g Cream cheese
Omega-3 - DPA 0.02g Cream cheese
Monounsaturated Fat 2.309g 8.907g Cream cheese
Polyunsaturated fat 23.665g 1.483g Seed
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 5.835g 0.807g Seed
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 17.83g 0.125g Seed
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
Seed Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Seed
19%
Cream cheese
Minerals Daily Need Coverage Score
221%
Seed
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 298mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 16.883g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cream cheese
Cream cheese is relatively richer in vitamins

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.