Cream Cheese vs. Kumquat
Nutrition comparison of Cream Cheese and Kumquat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
kumquat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and kumquat:
- Both kumquat and cream cheese are high in calcium.
- Cream cheese has 60% less sugar than kumquat.
- Cream cheese has 65% less carbohydrates than kumquat.
- Cream cheese has more beta-carotene than kumquat, however, kumquat contains more alpha-carotene and lutein + zeaxanthin than cream cheese.
- Cream cheese has more riboflavin, pantothenic acid and Vitamin B12, however, kumquat contains more niacin.
- Cream cheese is an excellent source of Vitamin A.
- Kumquat is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Kumquat (Kumquats, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and kumquat has 80% less calories than cream cheese - kumquat has 71 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 kumquat for protein. Cream cheese has a macronutrient ratio of 7:6:87 and for kumquat, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Kumquat | |
|---|---|---|
| Protein | 7% | 10% |
| Carbohydrates | 6% | 78% |
| Fat | 87% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 65% less carbohydrates than kumquat - kumquat has 15.9g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Kumquat is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - kumquat has 6.5g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese has 60% less sugar than kumquat - kumquat has 9.4g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 227% more protein than kumquat - kumquat has 1.9g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and kumquat has 99% less saturated fat than cream cheese - kumquat has 0.1g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Kumquat has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and kumquat does not contain significant amounts.
cholesterol
Kumquat has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and kumquat does not contain significant amounts.
Vitamins
Vitamin C
Kumquat is an excellent source of Vitamin C and it has more Vitamin C than cream cheese - kumquat has 43.9mg 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 19 times more Vitamin A than kumquat - kumquat has 15ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Kumquat and cream cheese contain similar amounts of Vitamin E - kumquat has 0.15mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Cream cheese and kumquat contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.
The B Vitamins
Cream cheese has more riboflavin, pantothenic acid and Vitamin B12, however, kumquat contains more niacin. Both cream cheese and kumquat contain significant amounts of thiamin, Vitamin B6 and folate.
| Cream Cheese | Kumquat | |
|---|---|---|
| Thiamin | 0.023 MG | 0.037 MG |
| Riboflavin | 0.23 MG | 0.09 MG |
| Niacin | 0.091 MG | 0.429 MG |
| Pantothenic acid | 0.517 MG | 0.208 MG |
| Vitamin B6 | 0.056 MG | 0.036 MG |
| Folate | 9 UG | 17 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both kumquat and cream cheese are high in calcium. Cream cheese has 56% more calcium than kumquat - kumquat has 62mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Kumquat has 682% more iron than cream cheese - kumquat has 0.86mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Kumquat has 41% more potassium than cream cheese - kumquat has 186mg 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 has more beta-carotene than kumquat per 100 grams, however, kumquat contains more alpha-carotene and lutein + zeaxanthin than cream cheese per 100 grams.
| Cream Cheese | Kumquat | |
|---|---|---|
| beta-carotene | 59 UG | ~ |
| alpha-carotene | 1 UG | 155 UG |
| lutein + zeaxanthin | 7 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than kumquat per 100 grams.
| Cream Cheese | Kumquat | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.047 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than kumquat per 100 grams.
| Cream Cheese | Kumquat | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.124 G |
| Total | 1.248 G | 0.124 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 Kumquat (Kumquats, raw) .
Cream Cheese g
()
|
Daily Values (%) |
Kumquat 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 kumquat or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and kumquat has 80% less calories than cream cheese - kumquat has 71 calories in 100g and cream cheese has 350 calories.
Does kumquat or cream cheese have more carbohydrates?
By weight, cream cheese has 70% fewer carbohydrates than kumquat - kumquat has 15.9g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does kumquat or cream cheese contain more calcium?
Both kumquat and cream cheese are high in calcium. Cream cheese has 60% more calcium than kumquat - kumquat has 62mg of calcium in 100 grams and cream cheese has 97mg of calcium.