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  6. Wheat vs. Cream cheese

Wheat vs. Cream cheese — In-Depth Nutrition Comparison

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Summary of differences between wheat and cream cheese

  • Cream cheese has less selenium, manganese, copper, phosphorus, iron, vitamin B3, zinc, and vitamin B1 than wheat .
  • Wheat covers your daily need for selenium, 147% more than cream cheese.
  • Wheat has 274 times more manganese than cream cheese. While wheat has 3.012mg of manganese, cream cheese has only 0.011mg.
  • Wheat has less saturated fat.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Cheese, cream.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +1500%
Contains more PotassiumPotassium +226.5%
Contains more IronIron +3100%
Contains more CopperCopper +2972.2%
Contains more ZincZinc +732%
Contains more PhosphorusPhosphorus +374.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +27281.8%
Contains more SeleniumSelenium +939.5%
Contains more CalciumCalcium +185.3%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +1721.7%
Contains more Vitamin B3Vitamin B3 +7304.4%
Contains more Vitamin B5Vitamin B5 +80.9%
Contains more Vitamin B6Vitamin B6 +648.2%
Contains more FolateFolate +377.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Cream cheese DV% diff.
Selenium 89.4µg 8.6µg 147%
Manganese 3.012mg 0.011mg 130%
Saturated fat 0.454g 20.213g 90%
Copper 0.553mg 0.018mg 59%
Phosphorus 508mg 107mg 57%
Fats 2.47g 34.44g 49%
Iron 3.52mg 0.11mg 43%
Vitamin B3 6.738mg 0.091mg 42%
Cholesterol 0mg 101mg 34%
Vitamin A 0µg 308µg 34%
Vitamin B1 0.419mg 0.023mg 33%
Zinc 4.16mg 0.5mg 33%
Magnesium 144mg 9mg 32%
Vitamin B6 0.419mg 0.056mg 28%
Carbs 71.13g 5.52g 22%
Monounsaturated fat 0.344g 8.907g 21%
Protein 13.68g 6.15g 15%
Sodium 2mg 314mg 14%
Potassium 431mg 132mg 9%
Vitamin B12 0µg 0.22µg 9%
Folate 43µg 9µg 9%
Vitamin B2 0.121mg 0.23mg 8%
Vitamin B5 0.935mg 0.517mg 8%
Vitamin E 0.86mg 6%
Calcium 34mg 97mg 6%
Choline 27.2mg 5%
Polyunsaturated fat 0.978g 1.483g 3%
Vitamin K 2.1µg 2%
Calories 339kcal 350kcal 1%
Net carbs 71.13g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.176mg 0.069mg 0%
Threonine 0.366mg 0.233mg 0%
Isoleucine 0.533mg 0.324mg 0%
Leucine 0.934mg 0.657mg 0%
Lysine 0.303mg 0.567mg 0%
Methionine 0.221mg 0.191mg 0%
Phenylalanine 0.681mg 0.291mg 0%
Valine 0.594mg 0.395mg 0%
Histidine 0.322mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +122.4%
Contains more CarbsCarbs +1188.6%
Contains more OtherOther +40.2%
Contains more FatsFats +1294.3%
Contains more WaterWater +381%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -97.8%
Contains more Mono. FatMonounsaturated fat +2489.2%
Contains more Poly. FatPolyunsaturated fat +51.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.