Cream Cheese vs. Kefir
Nutrition comparison of Cream Cheese and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and kefir:
- Both kefir and cream cheese are high in Vitamin A and calcium.
- Kefir has 19.2 times less cholesterol than cream cheese.
- Kefir has 30.7 times less trans fat than cream cheese.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and kefir has 88% less calories than cream cheese - kefir has 43 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to kefir per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Kefir | |
|---|---|---|
| Protein | 7% | 35% |
| Carbohydrates | 6% | 44% |
| Fat | 87% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir and cream cheese contain similar amounts of carbs - kefir has 4.8g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
sugar
Kefir and cream cheese contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 62% more protein than kefir - kefir has 3.8g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and kefir has 97% less saturated fat than cream cheese - kefir has 0.66g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Kefir has 30.7 times less trans fat than cream cheese - kefir has 0.04g of trans fat per 100 grams and cream cheese has 1.2g of trans fat.
cholesterol
Kefir has 19.2 times less cholesterol than cream cheese - kefir has 5mg of cholesterol per 100 grams and cream cheese has 101mg of cholesterol.
Vitamins
Vitamin C
Kefir and cream cheese contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Both kefir and cream cheese are high in Vitamin A. Cream cheese has 80% more Vitamin A than kefir - kefir has 171ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than cream cheese - kefir has 41iu of Vitamin D per 100 grams and cream cheese does not contain significant amounts.
Vitamin E
Kefir and cream cheese contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Kefir and cream cheese contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Both cream cheese and kefir contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cream Cheese | Kefir | |
|---|---|---|
| Thiamin | 0.023 MG | 0.03 MG |
| Riboflavin | 0.23 MG | 0.135 MG |
| Niacin | 0.091 MG | 0.15 MG |
| Pantothenic acid | 0.517 MG | 0.385 MG |
| Vitamin B6 | 0.056 MG | 0.058 MG |
| Folate | 9 UG | 13 UG |
| Vitamin B12 | 0.22 UG | 0.29 UG |
Minerals
calcium
Both kefir and cream cheese are high in calcium. Kefir has 34% more calcium than cream cheese - kefir has 130mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Kefir and cream cheese contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Kefir and cream cheese contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and cream cheese has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than kefir per 100 grams.
| Cream Cheese | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.006 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | 0.001 G |
| Total | 0.161 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than kefir per 100 grams.
| Cream Cheese | Kefir | |
|---|---|---|
| other omega 6 | 0.036 G | 0.002 G |
| linoleic acid | 1.212 G | 0.042 G |
| Total | 1.248 G | 0.044 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 Kefir (Kefir, lowfat, plain, LIFEWAY) .
Cream Cheese g
()
|
Daily Values (%) |
Kefir 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 kefir or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and kefir has 90% less calories than cream cheese - kefir has 43 calories in 100g and cream cheese has 350 calories.
Is kefir or cream cheese better for protein?
Cream cheese has 60% more protein than kefir - kefir has 3.8g of protein per 100 grams and cream cheese has 6.2g of protein.
Does kefir or cream cheese have more carbohydrates?
By weight, kefir and cream cheese contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does kefir or cream cheese contain more calcium?
Both kefir and cream cheese are high in calcium. Kefir has 30% more calcium than cream cheese - kefir has 130mg of calcium in 100 grams and cream cheese has 97mg of calcium.