Cream Cheese vs. Black Beans
Nutrition comparison of Cream Cheese and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and black beans:
- Black bean has more thiamin, niacin and folate, however, cream cheese contains more pantothenic acid and Vitamin B12.
- Black bean has signficantly more iron than cream cheese.
- Black bean is an excellent source of dietary fiber and potassium.
- Cream cheese has 67% less carbohydrates than black bean.
- Cream cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and black bean has 74% less calories than cream cheese - cream cheese has 350 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, cream cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to black beans per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Black Beans | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 6% | 71% |
| Fat | 87% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 67% less carbohydrates than black bean - cream cheese has 5.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - black bean has 6.9g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese and black beans contain similar amounts of sugar - cream cheese has 3.8g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Cream cheese and black beans contain similar amounts of protein - cream cheese has 6.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and black bean has 100% less saturated fat than cream cheese - cream cheese has 20.2g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
trans fat
Black bean has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and black bean does not contain significant amounts.
cholesterol
Black bean has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Black bean has more Vitamin C than cream cheese - black bean has 2.7mg 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 more Vitamin A than black bean - cream cheese has 308ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Cream cheese and black beans contain similar amounts of Vitamin E - cream cheese has 0.86mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Cream cheese and black beans contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, niacin and folate, however, cream cheese contains more pantothenic acid and Vitamin B12. Both cream cheese and black beans contain significant amounts of riboflavin and Vitamin B6.
| Cream Cheese | Black Beans | |
|---|---|---|
| Thiamin | 0.023 MG | 0.14 MG |
| Riboflavin | 0.23 MG | 0.12 MG |
| Niacin | 0.091 MG | 0.62 MG |
| Pantothenic acid | 0.517 MG | 0.184 MG |
| Vitamin B6 | 0.056 MG | 0.055 MG |
| Folate | 9 UG | 61 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 177% more calcium than black bean - cream cheese has 97mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than cream cheese - cream cheese has 0.11mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 133% more potassium than cream cheese - cream cheese has 132mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than black bean per 100 grams.
| Cream Cheese | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.057 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than black bean per 100 grams.
| Cream Cheese | Black Beans | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.068 G |
| Total | 1.248 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Cream Cheese g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cream cheese or black beans contain more calories in 100 grams?Cream cheese is high in calories and black bean has 70% less calories than cream cheese - cream cheese has 350 calories in 100g and black bean has 91 calories.
Does cream cheese or black beans have more carbohydrates?
By weight, cream cheese has 70% fewer carbohydrates than black bean - cream cheese has 5.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cream cheese or black beans contain more calcium?
Cream cheese is a rich source of calcium and it has 180% more calcium than black bean - cream cheese has 97mg of calcium in 100 grams and black bean has 35mg of calcium.
Does cream cheese or black beans contain more potassium?
Black bean is a rich source of potassium and it has 130% more potassium than cream cheese - cream cheese has 132mg of potassium in 100 grams and black bean has 308mg of potassium.