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Whey vs. Cream cheese — In-Depth Nutrition Comparison

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Differences between whey and cream cheese

  • Whey contains less vitamin A, selenium, phosphorus, vitamin E, and vitamin B2 than cream cheese.
  • Cream cheese's daily need coverage for saturated fat is 100% higher.
  • The amount of sodium in whey is lower.
  • Cream cheese has a lower glycemic index. The glycemic index of cream cheese is 0, while the glycemic index of whey is 43.

The food types used in this comparison are Whey, sweet, fluid and Cheese, cream.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 PotassiumPotassium +22%
Contains less SodiumSodium -82.8%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +106.4%
Contains more IronIron +83.3%
Contains more CopperCopper +350%
Contains more ZincZinc +284.6%
Contains more PhosphorusPhosphorus +132.6%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +352.6%

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.
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more Vitamin B12Vitamin B12 +27.3%
Contains more Vitamin AVitamin A +10166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +45.6%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +70%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Cream cheese DV% diff.
Saturated fat 0.23g 20.213g 91%
Fats 0.36g 34.44g 52%
Vitamin A 3µg 308µg 34%
Cholesterol 2mg 101mg 33%
Monounsaturated fat 0.1g 8.907g 22%
Calories 27kcal 350kcal 16%
Selenium 1.9µg 8.6µg 12%
Protein 0.85g 6.15g 11%
Sodium 54mg 314mg 11%
Polyunsaturated fat 0.011g 1.483g 10%
Phosphorus 46mg 107mg 9%
Vitamin E 0mg 0.86mg 6%
Vitamin B2 0.158mg 0.23mg 6%
Calcium 47mg 97mg 5%
Zinc 0.13mg 0.5mg 3%
Vitamin B5 0.383mg 0.517mg 3%
Vitamin B12 0.28µg 0.22µg 3%
Folate 1µg 9µg 2%
Choline 16mg 27.2mg 2%
Vitamin K 0µg 2.1µg 2%
Vitamin B6 0.031mg 0.056mg 2%
Copper 0.004mg 0.018mg 2%
Vitamin B1 0.036mg 0.023mg 1%
Iron 0.06mg 0.11mg 1%
Potassium 161mg 132mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 5.14g 5.52g 0%
Net carbs 5.14g 5.52g N/A
Magnesium 8mg 9mg 0%
Sugar 5.14g 3.76g N/A
Starch 0.35g 0%
Manganese 0.001mg 0.011mg 0%
Vitamin B3 0.074mg 0.091mg 0%
Tryptophan 0.013mg 0.069mg 0%
Threonine 0.054mg 0.233mg 0%
Isoleucine 0.047mg 0.324mg 0%
Leucine 0.078mg 0.657mg 0%
Lysine 0.068mg 0.567mg 0%
Methionine 0.016mg 0.191mg 0%
Phenylalanine 0.027mg 0.291mg 0%
Valine 0.046mg 0.395mg 0%
Histidine 0.016mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +77%
Contains more ProteinProtein +623.5%
Contains more FatsFats +9466.7%
Contains more OtherOther +139.6%
~equal in Carbs ~5.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.9%
Contains more Mono. FatMonounsaturated fat +8807%
Contains more Poly. FatPolyunsaturated fat +13381.8%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.