Cream Cheese vs. Avocado
Nutrition comparison of Cream Cheese and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and avocado:
- Both avocado and cream cheese are high in calories.
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than cream cheese.
- Avocado is an excellent source of dietary fiber and potassium.
- Cream cheese is an excellent source of Vitamin A and calcium.
- For omega-3 fatty acids, cream cheese has more dpa than avocado.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and cream cheese are high in calories. Cream cheese has 110% more calories than avocado - avocado has 167 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is lighter in carbs, heavier in fat and similar to avocado for protein. Cream cheese has a macronutrient ratio of 7:6:87 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Avocado | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 6% | 19% |
| Fat | 87% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and cream cheese contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - avocado has 6.8g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Avocado and cream cheese contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 214% more protein than avocado - avocado has 2g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and avocado has 89% less saturated fat than cream cheese - avocado has 2.1g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Avocado has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than cream cheese - avocado has 8.8mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has 43 times more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Avocado and cream cheese contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Avocado and cream cheese contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12. Both cream cheese and avocado contain significant amounts of riboflavin.
| Cream Cheese | Avocado | |
|---|---|---|
| Thiamin | 0.023 MG | 0.075 MG |
| Riboflavin | 0.23 MG | 0.143 MG |
| Niacin | 0.091 MG | 1.912 MG |
| Pantothenic acid | 0.517 MG | 1.463 MG |
| Vitamin B6 | 0.056 MG | 0.287 MG |
| Folate | 9 UG | 89 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 646% more calcium than avocado - avocado has 13mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Avocado has 455% more iron than cream cheese - avocado has 0.61mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Avocado is an excellent source of potassium and it has 284% more potassium than cream cheese - avocado has 507mg of potassium per 100 grams and cream cheese has 132mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both cream cheese and avocado contain significant amounts of beta-carotene.
| Cream Cheese | Avocado | |
|---|---|---|
| beta-carotene | 59 UG | 63 UG |
| alpha-carotene | 1 UG | 24 UG |
| lutein + zeaxanthin | 7 UG | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more DPA than avocado per 100 grams. Both cream cheese and avocado contain significant amounts of alpha linoleic acid (ALA).
| Cream Cheese | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.125 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both cream cheese and avocado contain significant amounts of linoleic acid.
| Cream Cheese | Avocado | |
|---|---|---|
| other omega 6 | 0.002 G | 0.015 G |
| linoleic acid | 1.212 G | 1.674 G |
| Total | 1.214 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Avocado (Avocados, raw, California) .
Cream Cheese g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does avocado or cream cheese contain more calories in 100 grams?Both avocado and cream cheese are high in calories. Cream cheese has 110% more calories than avocado - avocado has 167 calories in 100g and cream cheese has 350 calories.
Does avocado or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 650% more calcium than avocado - avocado has 13mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does avocado or cream cheese contain more potassium?
Avocado is a rich source of potassium and it has 280% more potassium than cream cheese - avocado has 507mg of potassium in 100 grams and cream cheese has 132mg of potassium.