Cream Cheese vs. Canola Oil
Nutrition comparison of Cream Cheese and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and canola oil:
- Both canola oil and cream cheese are high in calories and saturated fat.
- Canola oil is an excellent source of Vitamin E.
- Cream cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cream cheese has signficantly more protein than canola oil.
- Cream cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both canola oil and cream cheese are high in calories. Canola oil has 153% more calories than cream cheese - canola oil has 884 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is heavier in protein, heavier in carbs and lighter in fat compared to canola oil per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Canola Oil | |
|---|---|---|
| Protein | 7% | ~ |
| Carbohydrates | 6% | ~ |
| Fat | 87% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Canola oil has less carbohydrates than cream cheese - cream cheese has 5.5g of total carbs per 100 grams and canola oil does not contain significant amounts.
sugar
Canola oil has less sugar than cream cheese - cream cheese has 3.8g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Cream cheese has signficantly more protein than canola oil - cream cheese has 6.2g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Both canola oil and cream cheese are high in saturated fat. Cream cheese has 210% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Canola oil has 35% less trans fat than cream cheese - canola oil has 0.77g of trans fat per 100 grams and cream cheese has 1.2g of trans fat.
cholesterol
Canola oil has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and canola oil does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than canola oil - cream cheese has 308ug of Vitamin A per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 24 times more Vitamin E than cream cheese - canola oil has 21.8mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Cream cheese and canola oil contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Cream cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cream Cheese | Canola Oil | |
|---|---|---|
| Thiamin | 0.023 MG | ~ |
| Riboflavin | 0.23 MG | ~ |
| Niacin | 0.091 MG | ~ |
| Pantothenic acid | 0.517 MG | ~ |
| Vitamin B6 | 0.056 MG | ~ |
| Folate | 9 UG | ~ |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has more calcium than canola oil - cream cheese has 97mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Cream cheese has more iron than canola oil - cream cheese has 0.11mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Cream cheese has more potassium than canola oil - cream cheese has 132mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than cream cheese per 100 grams, however, cream cheese contains more dpa than canola oil per 100 grams.
| Cream Cheese | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 2.597 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than cream cheese per 100 grams.
| Cream Cheese | Canola Oil | |
|---|---|---|
| other omega 6 | 0.045 G | 0.674 G |
| linoleic acid | 1.212 G | 14.501 G |
| Total | 1.257 G | 15.175 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 Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Cream Cheese g
()
|
Daily Values (%) |
Canola Oil 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 canola oil or cream cheese contain more calories in 100 grams?Both canola oil and cream cheese are high in calories. Canola oil has 150% more calories than cream cheese - canola oil has 884 calories in 100g and cream cheese has 350 calories.
Does cream cheese or canola oil contain more calcium?
Cream cheese is a rich source of calcium and it has more calcium than canola oil - cream cheese has 97mg of calcium in 100 grams and canola oil does not contain significant amounts.