Cream Cheese vs. Tofu
Nutrition comparison of Cream Cheese and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and tofu:
- Both tofu and cream cheese are high in calcium.
- Cream cheese is an excellent source of Vitamin A.
- Tofu has more thiamin, however, cream cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and tofu has 78% less calories than cream cheese - tofu has 76 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much heavier in fat and similar to tofu for carbs. Cream cheese has a macronutrient ratio of 7:6:87 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Tofu | |
|---|---|---|
| Protein | 7% | 39% |
| Carbohydrates | 6% | 9% |
| Fat | 87% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu and cream cheese contain similar amounts of carbs - tofu has 1.9g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than cream cheese - tofu has 0.3g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Tofu and cream cheese contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Tofu is a great source of protein and it has 31% more protein than cream cheese - tofu has 8.1g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and tofu has 97% less saturated fat than cream cheese - tofu has 0.69g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Tofu has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and cream cheese contain similar amounts of Vitamin C - tofu has 0.1mg 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 more Vitamin A than tofu - cream cheese has 308ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and cream cheese contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Tofu and cream cheese contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, cream cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cream cheese and tofu contain significant amounts of niacin, Vitamin B6 and folate.
| Cream Cheese | Tofu | |
|---|---|---|
| Thiamin | 0.023 MG | 0.081 MG |
| Riboflavin | 0.23 MG | 0.052 MG |
| Niacin | 0.091 MG | 0.195 MG |
| Pantothenic acid | 0.517 MG | 0.068 MG |
| Vitamin B6 | 0.056 MG | 0.047 MG |
| Folate | 9 UG | 15 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both tofu and cream cheese are high in calcium. Tofu has 261% more calcium than cream cheese - tofu has 350mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Tofu is an excellent source of iron and it has 47 times more iron than cream cheese - tofu has 5.4mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Tofu and cream cheese contain similar amounts of potassium - tofu has 121mg of potassium per 100 grams and cream cheese has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than cream cheese per 100 grams, however, cream cheese contains more dpa than tofu per 100 grams.
| Cream Cheese | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.319 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both cream cheese and tofu contain significant amounts of linoleic acid.
| Cream Cheese | Tofu | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 2.38 G |
| Total | 1.248 G | 2.38 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Cream Cheese g
()
|
Daily Values (%) |
Tofu 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 tofu or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and tofu has 80% less calories than cream cheese - tofu has 76 calories in 100g and cream cheese has 350 calories.
Is tofu or cream cheese better for protein?
Tofu is a great source of protein and it has 30% more protein than cream cheese - tofu has 8.1g of protein per 100 grams and cream cheese has 6.2g of protein.
Does tofu or cream cheese contain more calcium?
Both tofu and cream cheese are high in calcium. Tofu has 260% more calcium than cream cheese - tofu has 350mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does tofu or cream cheese contain more iron?
Tofu is an abundant source of iron and it has 47 times more iron than cream cheese - tofu has 5.4mg of iron in 100 grams and cream cheese has 0.11mg of iron.