Cream Cheese vs. Grapes
Nutrition comparison of Cream Cheese and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and grapes:
- Cream cheese has 3.1 times less sugar than grape.
- Cream cheese has 70% less carbohydrates than grape.
- Cream cheese is an excellent source of Vitamin A and calcium.
- Grape has more thiamin, however, cream cheese contains more riboflavin, pantothenic acid and Vitamin B12.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and grape has 80% less calories than cream cheese - cream cheese has 350 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, cream cheese is much lighter in carbs, much heavier in fat and similar to grapes for protein. Cream cheese has a macronutrient ratio of 7:6:87 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Grapes | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 6% | 95% |
| Fat | 87% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 70% less carbohydrates than grape - cream cheese has 5.5g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has more dietary fiber than cream cheese - grape has 0.9g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese has 3.1 times less sugar than grape - cream cheese has 3.8g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Cream cheese has 754% more protein than grape - cream cheese has 6.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and grape has 100% less saturated fat than cream cheese - cream cheese has 20.2g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
trans fat
Grape has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and grape does not contain significant amounts.
cholesterol
Grape has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than cream cheese - grape has 3.2mg 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 101 times more Vitamin A than grape - cream cheese has 308ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Cream cheese and grapes contain similar amounts of Vitamin E - cream cheese has 0.86mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cream cheese and grapes contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, however, cream cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cream cheese and grapes contain significant amounts of niacin, Vitamin B6 and folate.
| Cream Cheese | Grapes | |
|---|---|---|
| Thiamin | 0.023 MG | 0.069 MG |
| Riboflavin | 0.23 MG | 0.07 MG |
| Niacin | 0.091 MG | 0.188 MG |
| Pantothenic acid | 0.517 MG | 0.05 MG |
| Vitamin B6 | 0.056 MG | 0.086 MG |
| Folate | 9 UG | 2 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 870% more calcium than grape - cream cheese has 97mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cream cheese and grapes contain similar amounts of iron - cream cheese has 0.11mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 45% more potassium than cream cheese - cream cheese has 132mg of potassium per 100 grams and grape has 191mg 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 cream cheese and grapes contain significant amounts of beta-carotene.
| Cream Cheese | Grapes | |
|---|---|---|
| beta-carotene | 59 UG | 39 UG |
| alpha-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 7 UG | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than grape per 100 grams.
| Cream Cheese | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.011 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than grape per 100 grams.
| Cream Cheese | Grapes | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.037 G |
| Total | 1.248 G | 0.037 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Cream Cheese g
()
|
Daily Values (%) |
Grapes 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 grapes contain more calories in 100 grams?Cream cheese is high in calories and grape has 80% less calories than cream cheese - cream cheese has 350 calories in 100g and grape has 69 calories.
Does cream cheese or grapes have more carbohydrates?
By weight, cream cheese has 70% fewer carbohydrates than grape - cream cheese has 5.5g of carbs for 100g and grape has 18.1g of carbohydrates.
Does cream cheese or grapes contain more calcium?
Cream cheese is a rich source of calcium and it has 870% more calcium than grape - cream cheese has 97mg of calcium in 100 grams and grape has 10mg of calcium.