Cream Cheese vs. Apple
Nutrition comparison of Cream Cheese and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and apple:
- Apple is a great source of dietary fiber.
- Cream cheese has 60% less carbohydrates than apple.
- Cream cheese has 64% less sugar than apple.
- Cream cheese has more beta-carotene than apple, however, apple contains more lutein + zeaxanthin than cream cheese.
- Cream cheese has more riboflavin, pantothenic acid and Vitamin B12.
- Cream cheese has signficantly more protein than apple.
- Cream cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and apple has 85% less calories than cream cheese - apple has 52 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Apple | |
|---|---|---|
| Protein | 7% | 2% |
| Carbohydrates | 6% | 96% |
| Fat | 87% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 60% less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than cream cheese - apple has 2.4g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese has 64% less sugar than apple - apple has 10.4g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has signficantly more protein than apple - apple has 0.26g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and apple has 100% less saturated fat than cream cheese - apple has 0.03g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Apple has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and apple does not contain significant amounts.
cholesterol
Apple has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than cream cheese - apple has 4.6mg 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 101 times more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Apple and cream cheese contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Apple and cream cheese contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Cream cheese has more riboflavin, pantothenic acid and Vitamin B12. Both cream cheese and apple contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Cream Cheese | Apple | |
|---|---|---|
| Thiamin | 0.023 MG | 0.017 MG |
| Riboflavin | 0.23 MG | 0.026 MG |
| Niacin | 0.091 MG | 0.091 MG |
| Pantothenic acid | 0.517 MG | 0.061 MG |
| Vitamin B6 | 0.056 MG | 0.041 MG |
| Folate | 9 UG | 3 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 15 times more calcium than apple - apple has 6mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Apple and cream cheese contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Apple and cream cheese contain similar amounts of potassium - apple has 107mg 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, cream cheese has more beta-carotene than apple per 100 grams, however, apple contains more lutein + zeaxanthin than cream cheese per 100 grams.
| Cream Cheese | Apple | |
|---|---|---|
| beta-carotene | 59 UG | 27 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than apple per 100 grams.
| Cream Cheese | Apple | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.009 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than apple per 100 grams.
| Cream Cheese | Apple | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.043 G |
| Total | 1.248 G | 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Cream Cheese g
()
|
Daily Values (%) |
Apple 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 apple or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and apple has 90% less calories than cream cheese - apple has 52 calories in 100g and cream cheese has 350 calories.
Does apple or cream cheese have more carbohydrates?
By weight, cream cheese has 60% fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does apple or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 15 times more calcium than apple - apple has 6mg of calcium in 100 grams and cream cheese has 97mg of calcium.