Cream Cheese vs. Passion Fruit
Nutrition comparison of Cream Cheese and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and passion fruit:
- Cream cheese has 3.2 times less carbohydrates than passion fruit.
- Cream cheese has 66% less sugar than passion fruit.
- Cream cheese has more thiamin, pantothenic acid and Vitamin B12, however, passion fruit contains more niacin.
- Cream cheese is an excellent source of Vitamin A and calcium.
- Passion fruit has signficantly more iron than cream cheese.
- Passion fruit is an excellent source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and passion fruit has 72% less calories than cream cheese - passion fruit has 97 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 passion fruit for protein. Cream cheese has a macronutrient ratio of 7:6:87 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Passion Fruit | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 6% | 86% |
| Fat | 87% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 3.2 times less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Passion fruit is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - passion fruit has 10.4g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese has 66% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 180% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and passion fruit has 100% less saturated fat than cream cheese - passion fruit has 0.06g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Passion fruit has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and passion fruit does not contain significant amounts.
cholesterol
Passion fruit has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and passion fruit does not contain significant amounts.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has more Vitamin C than cream cheese - passion fruit has 30mg 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 381% more Vitamin A than passion fruit - passion fruit has 64ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Passion fruit and cream cheese contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Passion fruit and cream cheese contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Cream cheese has more thiamin, pantothenic acid and Vitamin B12, however, passion fruit contains more niacin. Both cream cheese and passion fruit contain significant amounts of riboflavin, Vitamin B6 and folate.
| Cream Cheese | Passion Fruit | |
|---|---|---|
| Thiamin | 0.023 MG | ~ |
| Riboflavin | 0.23 MG | 0.13 MG |
| Niacin | 0.091 MG | 1.5 MG |
| Pantothenic acid | 0.517 MG | ~ |
| Vitamin B6 | 0.056 MG | 0.1 MG |
| Folate | 9 UG | 14 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 708% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Passion fruit has signficantly more iron than cream cheese - passion fruit has 1.6mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 164% more potassium than cream cheese - passion fruit has 348mg 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 | Passion Fruit | |
|---|---|---|
| beta-carotene | 59 UG | 743 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 passion fruit per 100 grams.
| Cream Cheese | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.001 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than passion fruit per 100 grams.
| Cream Cheese | Passion Fruit | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.41 G |
| Total | 1.248 G | 0.41 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 Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Cream Cheese g
()
|
Daily Values (%) |
Passion Fruit 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 passion fruit or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and passion fruit has 70% less calories than cream cheese - passion fruit has 97 calories in 100g and cream cheese has 350 calories.
Does passion fruit or cream cheese have more carbohydrates?
By weight, cream cheese has 3.2 times fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does passion fruit or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 710% more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does passion fruit or cream cheese contain more potassium?
Passion fruit is a rich source of potassium and it has 160% more potassium than cream cheese - passion fruit has 348mg of potassium in 100 grams and cream cheese has 132mg of potassium.