Cream Cheese vs. Feta Cheese
Nutrition comparison of Cream Cheese and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and feta cheese:
- Both cream cheese and feta cheese are high in Vitamin A, calcium, calories and saturated fat.
- Feta cheese has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
- Feta cheese is an excellent source of protein.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cream cheese and feta cheese are high in calories. Cream cheese has 32% more calories than feta cheese - cream cheese has 350 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, cream cheese is lighter in protein, heavier in fat and similar to feta cheese for carbs. Cream cheese has a macronutrient ratio of 7:6:87 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Feta Cheese | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 6% | 6% |
| Fat | 87% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese and feta cheese contain similar amounts of carbs - cream cheese has 5.5g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Feta cheese has less sugar than cream cheese - cream cheese has 3.8g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has 131% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Both cream cheese and feta cheese are high in saturated fat. Cream cheese has 52% more saturated fat than feta cheese - cream cheese has 20.2g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Feta cheese has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Cream cheese and feta cheese contain similar amounts of cholesterol - cream cheese has 101mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin A
Both cream cheese and feta cheese are high in Vitamin A. Cream cheese has 146% more Vitamin A than feta cheese - cream cheese has 308ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than cream cheese - feta cheese has 16iu of Vitamin D per 100 grams and cream cheese does not contain significant amounts.
Vitamin E
Cream cheese and feta cheese contain similar amounts of Vitamin E - cream cheese has 0.86mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Cream cheese and feta cheese contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12. Both cream cheese and feta cheese contain significant amounts of pantothenic acid.
| Cream Cheese | Feta Cheese | |
|---|---|---|
| Thiamin | 0.023 MG | 0.154 MG |
| Riboflavin | 0.23 MG | 0.844 MG |
| Niacin | 0.091 MG | 0.991 MG |
| Pantothenic acid | 0.517 MG | 0.967 MG |
| Vitamin B6 | 0.056 MG | 0.424 MG |
| Folate | 9 UG | 32 UG |
| Vitamin B12 | 0.22 UG | 1.69 UG |
Minerals
calcium
Both cream cheese and feta cheese are high in calcium. Feta cheese has 408% more calcium than cream cheese - cream cheese has 97mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 491% more iron than cream cheese - cream cheese has 0.11mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Cream cheese has 113% more potassium than feta cheese - cream cheese has 132mg of potassium per 100 grams and feta cheese has 62mg 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 | Feta Cheese | |
|---|---|---|
| beta-carotene | 59 UG | 3 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than cream cheese per 100 grams, however, cream cheese contains more dpa than feta cheese per 100 grams.
| Cream Cheese | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.265 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than feta cheese per 100 grams.
| Cream Cheese | Feta Cheese | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.326 G |
| Total | 1.248 G | 0.326 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 Feta Cheese (Cheese, feta) .
Cream Cheese g
()
|
Daily Values (%) |
Feta Cheese 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 cream cheese or feta cheese contain more calories in 100 grams?Both cream cheese and feta cheese are high in calories. Cream cheese has 30% more calories than feta cheese - cream cheese has 350 calories in 100g and feta cheese has 265 calories.
Does cream cheese or feta cheese contain more calcium?
Both cream cheese and feta cheese are high in calcium. Feta cheese has 410% more calcium than cream cheese - cream cheese has 97mg of calcium in 100 grams and feta cheese has 493mg of calcium.