Cream Cheese vs. Coconut Oil
Nutrition comparison of Cream Cheese and Coconut 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
coconut oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and coconut oil:
- Both coconut oil and cream cheese are high in calories and saturated fat.
- Coconut oil has 40.8 times less trans fat than cream cheese.
- Cream cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cream cheese has signficantly more protein than coconut oil.
- Cream cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Coconut Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and cream cheese are high in calories. Coconut oil has 155% more calories than cream cheese - coconut oil has 892 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 coconut oil per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Coconut Oil | |
|---|---|---|
| Protein | 7% | ~ |
| Carbohydrates | 6% | ~ |
| Fat | 87% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than cream cheese - cream cheese has 5.5g of total carbs per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than cream cheese - cream cheese has 3.8g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Cream cheese has signficantly more protein than coconut oil - cream cheese has 6.2g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both coconut oil and cream cheese are high in saturated fat. Coconut oil has 308% more saturated fat than cream cheese - coconut oil has 82.5g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Coconut oil has 40.8 times less trans fat than cream cheese - coconut oil has 0.03g of trans fat per 100 grams and cream cheese has 1.2g of trans fat.
cholesterol
Coconut oil has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and coconut 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 coconut oil - cream cheese has 308ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and cream cheese contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Coconut oil and cream cheese contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Cream cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cream Cheese | Coconut 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 96 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Coconut oil and cream cheese contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Cream cheese has more potassium than coconut oil - cream cheese has 132mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than coconut oil per 100 grams.
| Cream Cheese | Coconut Oil | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.019 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.019 G |
omega 6s
Comparing omega-6 fatty acids, both cream cheese and coconut oil contain significant amounts of linoleic acid.
| Cream Cheese | Coconut Oil | |
|---|---|---|
| other omega 6 | 0.045 G | 0.076 G |
| linoleic acid | 1.212 G | 1.683 G |
| Total | 1.257 G | 1.759 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 Coconut Oil (Oil, coconut) .
Cream Cheese g
()
|
Daily Values (%) |
Coconut 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 % |
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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 coconut oil or cream cheese contain more calories in 100 grams?Both coconut oil and cream cheese are high in calories. Coconut oil has 160% more calories than cream cheese - coconut oil has 892 calories in 100g and cream cheese has 350 calories.
Does coconut oil or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 96 times more calcium than coconut oil - coconut oil has 1mg of calcium in 100 grams and cream cheese has 97mg of calcium.