Cream Cheese vs. Broccoli
Nutrition comparison of Cream Cheese and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and broccoli:
- Both broccoli and cream cheese are high in calcium.
- Broccoli has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Cream cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and broccoli has 90% less calories than cream cheese - broccoli has 34 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Broccoli | |
|---|---|---|
| Protein | 7% | 28% |
| Carbohydrates | 6% | 65% |
| Fat | 87% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and cream cheese contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than cream cheese - broccoli has 2.6g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Broccoli and cream cheese contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 118% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and broccoli has 99% less saturated fat than cream cheese - broccoli has 0.11g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Broccoli has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than cream cheese - broccoli has 89.2mg 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 894% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Broccoli and cream cheese contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 47 times more Vitamin K than cream cheese - broccoli has 101.6ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12. Both cream cheese and broccoli contain significant amounts of riboflavin and pantothenic acid.
| Cream Cheese | Broccoli | |
|---|---|---|
| Thiamin | 0.023 MG | 0.071 MG |
| Riboflavin | 0.23 MG | 0.117 MG |
| Niacin | 0.091 MG | 0.639 MG |
| Pantothenic acid | 0.517 MG | 0.573 MG |
| Vitamin B6 | 0.056 MG | 0.175 MG |
| Folate | 9 UG | 63 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both broccoli and cream cheese are high in calcium. Cream cheese has 106% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Broccoli has 564% more iron than cream cheese - broccoli has 0.73mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 139% more potassium than cream cheese - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 59 UG | 361 UG |
| alpha-carotene | 1 UG | 25 UG |
| lutein + zeaxanthin | 7 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than broccoli per 100 grams.
| Cream Cheese | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.0215 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than broccoli per 100 grams.
| Cream Cheese | Broccoli | |
|---|---|---|
| other omega 6 | 0.045 G | 0.006 G |
| linoleic acid | 1.212 G | 0.049 G |
| Total | 1.257 G | 0.055 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 Broccoli (Broccoli, raw) .
Cream Cheese g
()
|
Daily Values (%) |
Broccoli 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 broccoli or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and broccoli has 90% less calories than cream cheese - broccoli has 34 calories in 100g and cream cheese has 350 calories.
Does broccoli or cream cheese have more carbohydrates?
By weight, broccoli and cream cheese contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does broccoli or cream cheese contain more calcium?
Both broccoli and cream cheese are high in calcium. Cream cheese has 110% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does broccoli or cream cheese contain more potassium?
Broccoli is a rich source of potassium and it has 140% more potassium than cream cheese - broccoli has 316mg of potassium in 100 grams and cream cheese has 132mg of potassium.