Cream Cheese vs. Sweet Potatoes
Nutrition comparison of Cream Cheese and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and sweet potatoes:
- Both sweet potatoes and cream cheese are high in Vitamin A.
- Cream cheese has 73% less carbohydrates than sweet potato.
- Cream cheese is an excellent source of calcium.
- Sweet potato has more thiamin, niacin and Vitamin B6, however, cream cheese contains more riboflavin and Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of potassium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and sweet potato has 75% less calories than cream cheese - sweet potato has 86 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 sweet potatoes for protein. Cream cheese has a macronutrient ratio of 7:6:87 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Sweet Potatoes | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 6% | 92% |
| Fat | 87% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 73% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than cream cheese - sweet potato has 3g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Sweet potatoes and cream cheese contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 292% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and sweet potato has 100% less saturated fat than cream cheese - sweet potato has 0.02g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Sweet potato has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Sweet potato has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than cream cheese - sweet potato has 2.4mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Both sweet potatoes and cream cheese are high in Vitamin A. Sweet potato has 130% more Vitamin A than cream cheese - sweet potato has 709ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Sweet potatoes and cream cheese contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Sweet potatoes and cream cheese contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, niacin and Vitamin B6, however, cream cheese contains more riboflavin and Vitamin B12. Both cream cheese and sweet potatoes contain significant amounts of pantothenic acid and folate.
| Cream Cheese | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.023 MG | 0.078 MG |
| Riboflavin | 0.23 MG | 0.061 MG |
| Niacin | 0.091 MG | 0.557 MG |
| Pantothenic acid | 0.517 MG | 0.8 MG |
| Vitamin B6 | 0.056 MG | 0.209 MG |
| Folate | 9 UG | 11 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 223% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Sweet potato has 455% more iron than cream cheese - sweet potato has 0.61mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 155% more potassium than cream cheese - sweet potato has 337mg 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 cream cheese and sweet potatoes contain small amounts of alpha-carotene.
| Cream Cheese | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 59 UG | 8509 UG |
| alpha-carotene | 1 UG | 7 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 sweet potato per 100 grams.
| Cream Cheese | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.001 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than sweet potato per 100 grams.
| Cream Cheese | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.013 G |
| Total | 1.248 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cream Cheese g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sweet potatoes or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and sweet potato has 80% less calories than cream cheese - sweet potato has 86 calories in 100g and cream cheese has 350 calories.
Does sweet potatoes or cream cheese have more carbohydrates?
By weight, cream cheese has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does sweet potatoes or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 220% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does sweet potatoes or cream cheese contain more potassium?
Sweet potato is a rich source of potassium and it has 160% more potassium than cream cheese - sweet potato has 337mg of potassium in 100 grams and cream cheese has 132mg of potassium.