Cream Cheese vs. Egg Yolk
Nutrition comparison of Cream Cheese and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and egg yolk:
- Both egg yolk and cream cheese are high in Vitamin A, calcium, calories and saturated fat.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cream cheese contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D and protein.
- For omega-3 fatty acids, cream cheese has more dpa than egg yolk, however, egg yolk contains more dha than cream cheese.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and cream cheese are high in calories. Cream cheese has a little more calories (9%) than egg yolk by weight - egg yolk has 322 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is lighter in protein, heavier in fat and similar to egg yolk for carbs. Cream cheese has a macronutrient ratio of 7:6:87 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Egg Yolk | |
|---|---|---|
| Protein | 7% | 20% |
| Carbohydrates | 6% | 5% |
| Fat | 87% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk and cream cheese contain similar amounts of carbs - egg yolk has 3.6g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
sugar
Egg yolk and cream cheese contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 158% more protein than cream cheese - egg yolk has 15.9g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Both egg yolk and cream cheese are high in saturated fat. Cream cheese has 112% more saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Egg yolk has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and cream cheese has 91% less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and cream cheese has 101mg of cholesterol.
Vitamins
Vitamin A
Both egg yolk and cream cheese are high in Vitamin A. Egg yolk has 24% more Vitamin A than cream cheese - egg yolk has 381ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than cream cheese - egg yolk has 218iu of Vitamin D per 100 grams and cream cheese does not contain significant amounts.
Vitamin E
Egg yolk has 200% more Vitamin E than cream cheese - egg yolk has 2.6mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Egg yolk and cream cheese contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, cream cheese contains more niacin.
| Cream Cheese | Egg Yolk | |
|---|---|---|
| Thiamin | 0.023 MG | 0.176 MG |
| Riboflavin | 0.23 MG | 0.528 MG |
| Niacin | 0.091 MG | 0.024 MG |
| Pantothenic acid | 0.517 MG | 2.99 MG |
| Vitamin B6 | 0.056 MG | 0.35 MG |
| Folate | 9 UG | 146 UG |
| Vitamin B12 | 0.22 UG | 1.95 UG |
Minerals
calcium
Both egg yolk and cream cheese are high in calcium. Egg yolk has 33% more calcium than cream cheese - egg yolk has 129mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Egg yolk is a great source of iron and it has 23 times more iron than cream cheese - egg yolk has 2.7mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Egg yolk and cream cheese contain similar amounts of potassium - egg yolk has 109mg 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 egg yolk contain significant amounts of beta-carotene.
| Cream Cheese | Egg Yolk | |
|---|---|---|
| beta-carotene | 59 UG | 88 UG |
| alpha-carotene | 1 UG | 38 UG |
| lutein + zeaxanthin | 7 UG | 1094 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more dpa than egg yolk per 100 grams, however, egg yolk contains more dha than cream cheese per 100 grams. Both cream cheese and egg yolk contain significant amounts of alpha linoleic acid (ALA) and EPA.
| Cream Cheese | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.103 G |
| EPA | 0.01 G | 0.011 G |
| DPA | 0.02 G | ~ |
| DHA | ~ | 0.114 G |
| Total | 0.161 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than cream cheese per 100 grams.
| Cream Cheese | Egg Yolk | |
|---|---|---|
| other omega 6 | 0.053 G | 0.438 G |
| linoleic acid | 1.212 G | 3.538 G |
| Total | 1.265 G | 3.976 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 Egg Yolk (Egg, yolk, raw, fresh) .
Cream Cheese g
()
|
Daily Values (%) |
Egg Yolk g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 egg yolk or cream cheese contain more calories in 100 grams?Both egg yolk and cream cheese are high in calories. Cream cheese has a little more calories ( 10%) than egg yolk by weight - egg yolk has 322 calories in 100g and cream cheese has 350 calories.
Does egg yolk or cream cheese contain more calcium?
Both egg yolk and cream cheese are high in calcium. Egg yolk has 30% more calcium than cream cheese - egg yolk has 129mg of calcium in 100 grams and cream cheese has 97mg of calcium.