Cream Cheese vs. Cashews
Nutrition comparison of Cream Cheese and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and cashews:
- Both cashews and cream cheese are high in calories and saturated fat.
- Cashew has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Cream cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than cream cheese.
- Cream cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and cream cheese are high in calories. Cashew has 58% more calories than cream cheese - cashew has 553 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is lighter in protein, lighter in carbs and heavier in fat compared to cashews per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Cashews | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 6% | 21% |
| Fat | 87% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and cream cheese has 82% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - cashew has 3.3g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cashews and cream cheese contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 196% more protein than cream cheese - cashew has 18.2g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Both cashews and cream cheese are high in saturated fat. Cream cheese has 160% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Cashew has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and cashew does not contain significant amounts.
cholesterol
Cashew has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and cream cheese contain similar amounts of Vitamin C - cashew has 0.5mg 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 cashew - cream cheese has 308ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and cream cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Cashew has 15 times more Vitamin K than cream cheese - cashew has 34.1ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12. Both cream cheese and cashews contain significant amounts of pantothenic acid.
| Cream Cheese | Cashews | |
|---|---|---|
| Thiamin | 0.023 MG | 0.423 MG |
| Riboflavin | 0.23 MG | 0.058 MG |
| Niacin | 0.091 MG | 1.062 MG |
| Pantothenic acid | 0.517 MG | 0.864 MG |
| Vitamin B6 | 0.056 MG | 0.417 MG |
| Folate | 9 UG | 25 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 162% more calcium than cashew - cashew has 37mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Cashew is an excellent source of iron and it has 59 times more iron than cream cheese - cashew has 6.7mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Cashew is an excellent source of potassium and it has 400% more potassium than cream cheese - cashew has 660mg 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 cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than cream cheese per 100 grams.
| Cream Cheese | Cashews | |
|---|---|---|
| beta-carotene | 59 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than cashew per 100 grams.
| Cream Cheese | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.062 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than cream cheese per 100 grams.
| Cream Cheese | Cashews | |
|---|---|---|
| other omega 6 | 0.045 G | 0.266 G |
| linoleic acid | 1.212 G | 7.782 G |
| Total | 1.257 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Cream Cheese g
()
|
Daily Values (%) |
Cashews 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 cashews or cream cheese contain more calories in 100 grams?Both cashews and cream cheese are high in calories. Cashew has 60% more calories than cream cheese - cashew has 553 calories in 100g and cream cheese has 350 calories.
Does cashews or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 160% more calcium than cashew - cashew has 37mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does cashews or cream cheese contain more iron?
Cashew is an abundant source of iron and it has 59 times more iron than cream cheese - cashew has 6.7mg of iron in 100 grams and cream cheese has 0.11mg of iron.
Does cashews or cream cheese contain more potassium?
Cashew is a rich source of potassium and it has 400% more potassium than cream cheese - cashew has 660mg of potassium in 100 grams and cream cheese has 132mg of potassium.