Cream Cheese vs. Nori
Nutrition comparison of Cream Cheese and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and nori:
- Both nori and cream cheese are high in Vitamin A and calcium.
- Nori has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12.
- Nori has signficantly more iron than cream cheese.
- Nori is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and nori has 90% less calories than cream cheese - nori has 35 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 nori per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Nori | |
|---|---|---|
| Protein | 7% | 67% |
| Carbohydrates | 6% | 33% |
| Fat | 87% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and cream cheese contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Nori has more dietary fiber than cream cheese - nori has 0.3g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Nori and cream cheese contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Nori and cream cheese contain similar amounts of protein - nori has 5.8g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and nori has 100% less saturated fat than cream cheese - nori has 0.06g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Nori has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and nori does not contain significant amounts.
cholesterol
Nori has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than cream cheese - nori has 39mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Both nori and cream cheese are high in Vitamin A. Cream cheese has 18% more Vitamin A than nori - nori has 260ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Nori and cream cheese contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Nori and cream cheese contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Nori has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12. Both cream cheese and nori contain significant amounts of riboflavin and pantothenic acid.
| Cream Cheese | Nori | |
|---|---|---|
| Thiamin | 0.023 MG | 0.098 MG |
| Riboflavin | 0.23 MG | 0.446 MG |
| Niacin | 0.091 MG | 1.47 MG |
| Pantothenic acid | 0.517 MG | 0.521 MG |
| Vitamin B6 | 0.056 MG | 0.159 MG |
| Folate | 9 UG | 146 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both nori and cream cheese are high in calcium. Cream cheese has 39% more calcium than nori - nori has 70mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Nori has signficantly more iron than cream cheese - nori has 1.8mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Nori is an excellent source of potassium and it has 170% more potassium than cream cheese - nori has 356mg 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 | Nori | |
|---|---|---|
| beta-carotene | 59 UG | 3121 UG |
| alpha-carotene | 1 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 nori per 100 grams, however, nori contains more epa than cream cheese per 100 grams.
| Cream Cheese | Nori | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.001 G |
| EPA | 0.01 G | 0.08 G |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than nori per 100 grams.
| Cream Cheese | Nori | |
|---|---|---|
| other omega 6 | 0.053 G | 0.009 G |
| linoleic acid | 1.212 G | 0.004 G |
| Total | 1.265 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 Nori (Seaweed, laver, raw) .
Cream Cheese g
()
|
Daily Values (%) |
Nori 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 nori or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and nori has 90% less calories than cream cheese - nori has 35 calories in 100g and cream cheese has 350 calories.
Is nori or cream cheese better for protein?
Nori and cream cheese contain similar amounts of protein - nori has 5.8g of protein per 100 grams and cream cheese has 6.2g of protein.
Does nori or cream cheese have more carbohydrates?
By weight, nori and cream cheese contain similar amounts of carbs - nori has 5.1g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does nori or cream cheese contain more calcium?
Both nori and cream cheese are high in calcium. Cream cheese has 40% more calcium than nori - nori has 70mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does nori or cream cheese contain more potassium?
Nori is a rich source of potassium and it has 170% more potassium than cream cheese - nori has 356mg of potassium in 100 grams and cream cheese has 132mg of potassium.