Flour vs. Cream Cheese
Nutrition comparison of Flour and Cream Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
cream cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and cream cheese:
- Both flour and cream cheese are high in calories.
- Cream cheese is an excellent source of Vitamin A and calcium.
- Flour has more thiamin, niacin and folate, however, cream cheese contains more riboflavin and Vitamin B12.
- Flour is a great source of dietary fiber and protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Cream Cheese (Cheese, cream) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and cream cheese are high in calories. Flour has a little more calories (4%) than cream cheese by weight - flour has 364 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, flour is heavier in protein, much heavier in carbs and much lighter in fat compared to cream cheese per calorie. Flour has a macronutrient ratio of 12:86:3 and for cream cheese, 7:6:87 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Cream Cheese | |
|---|---|---|
| Protein | 12% | 7% |
| Carbohydrates | 86% | 6% |
| Fat | 3% | 87% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and cream cheese has 93% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than cream cheese - flour has 2.7g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Flour and cream cheese contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Flour is a great source of protein and it has 68% more protein than cream cheese - flour has 10.3g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and flour has 99% less saturated fat than cream cheese - flour has 0.16g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Flour has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and flour does not contain significant amounts.
cholesterol
Flour has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than flour - cream cheese has 308ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and cream cheese contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Flour and cream cheese contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Flour has more thiamin, niacin and folate, however, cream cheese contains more riboflavin and Vitamin B12. Both flour and cream cheese contain significant amounts of pantothenic acid and Vitamin B6.
| Flour | Cream Cheese | |
|---|---|---|
| Thiamin | 0.12 MG | 0.023 MG |
| Riboflavin | 0.04 MG | 0.23 MG |
| Niacin | 1.25 MG | 0.091 MG |
| Pantothenic acid | 0.438 MG | 0.517 MG |
| Vitamin B6 | 0.044 MG | 0.056 MG |
| Folate | 26 UG | 9 UG |
| Vitamin B12 | ~ | 0.22 UG |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 547% more calcium than flour - flour has 15mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Flour has 964% more iron than cream cheese - flour has 1.2mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Flour and cream cheese contain similar amounts of potassium - flour has 107mg 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, both flour and cream cheese contain small amounts of lutein + zeaxanthin.
| Flour | Cream Cheese | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 7 UG |
| beta-carotene | ~ | 59 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than flour per 100 grams.
| Flour | Cream Cheese | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.131 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.02 G |
| Total | 0.022 G | 0.161 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than flour per 100 grams.
| Flour | Cream Cheese | |
|---|---|---|
| linoleic acid | 0.391 G | 1.212 G |
| other omega 6 | ~ | 0.036 G |
| Total | 0.391 G | 1.248 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Flour or Cream Cheese .
Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Cream Cheese (Cheese, cream) .
Flour g
()
|
Daily Values (%) |
Cream 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 flour or cream cheese contain more calories in 100 grams?Both flour and cream cheese are high in calories. Flour has a little more calories ( 0%) than cream cheese by weight - flour has 364 calories in 100g and cream cheese has 350 calories.
Does flour or cream cheese have more carbohydrates?
By weight, flour is high in carbohydrates and cream cheese has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does flour or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 550% more calcium than flour - flour has 15mg of calcium in 100 grams and cream cheese has 97mg of calcium.