Cream Cheese vs. Squash
Nutrition comparison of Cream Cheese and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and squash:
- Both squash and cream cheese are high in Vitamin A and calcium.
- Squash has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and squash has 89% less calories than cream cheese - squash has 40 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is much lighter in carbs, much heavier in fat and similar to squash for protein. Cream cheese has a macronutrient ratio of 7:6:87 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Squash | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 6% | 91% |
| Fat | 87% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and cream cheese contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - squash has 3.2g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Squash and cream cheese contain similar amounts of sugar - squash has 2g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 583% more protein than squash - squash has 0.9g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and squash has 100% less saturated fat than cream cheese - squash has 0.02g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Squash has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and squash does not contain significant amounts.
cholesterol
Squash has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and squash does not contain significant amounts.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than cream cheese - squash has 15.1mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Both squash and cream cheese are high in Vitamin A. Squash has 81% more Vitamin A than cream cheese - squash has 558ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Squash and cream cheese contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Squash and cream cheese contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12. Both cream cheese and squash contain significant amounts of pantothenic acid.
| Cream Cheese | Squash | |
|---|---|---|
| Thiamin | 0.023 MG | 0.072 MG |
| Riboflavin | 0.23 MG | 0.017 MG |
| Niacin | 0.091 MG | 0.969 MG |
| Pantothenic acid | 0.517 MG | 0.359 MG |
| Vitamin B6 | 0.056 MG | 0.124 MG |
| Folate | 9 UG | 19 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both squash and cream cheese are high in calcium. Cream cheese has 137% more calcium than squash - squash has 41mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Squash has 445% more iron than cream cheese - squash has 0.6mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Squash is a great source of potassium and it has 115% more potassium than cream cheese - squash has 284mg 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 | Squash | |
|---|---|---|
| beta-carotene | 59 UG | 4570 UG |
| alpha-carotene | 1 UG | 1130 UG |
| lutein + zeaxanthin | 7 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than squash per 100 grams.
| Cream Cheese | Squash | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.024 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than squash per 100 grams.
| Cream Cheese | Squash | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.014 G |
| Total | 1.248 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Cream Cheese g
()
|
Daily Values (%) |
Cooked Squash 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 squash or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and squash has 90% less calories than cream cheese - squash has 40 calories in 100g and cream cheese has 350 calories.
Does squash or cream cheese have more carbohydrates?
By weight, squash and cream cheese contain similar amounts of carbs - squash has 10.5g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does squash or cream cheese contain more calcium?
Both squash and cream cheese are high in calcium. Cream cheese has 140% more calcium than squash - squash has 41mg of calcium in 100 grams and cream cheese has 97mg of calcium.