Cream Cheese vs. Peanut Flour
Nutrition comparison of Cream Cheese and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and peanut flour:
- Both cream cheese and peanut flour are high in calcium and calories.
- Cream cheese has 54% less sugar than peanut flour.
- Cream cheese is an excellent source of Vitamin A.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12.
- Peanut flour is a great source of iron.
- Peanut flour is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cream cheese and peanut flour are high in calories. Cream cheese has a little more calories (7%) than peanut flour by weight - cream cheese has 350 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to peanut flour per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Peanut Flour | |
|---|---|---|
| Protein | 7% | 59% |
| Carbohydrates | 6% | 39% |
| Fat | 87% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and cream cheese has 84% less carbohydrates than peanut flour - cream cheese has 5.5g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Peanut flour is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - peanut flour has 15.8g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese has 54% less sugar than peanut flour - cream cheese has 3.8g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Peanut flour is an excellent source of protein and it has 749% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and peanut flour has 100% less saturated fat than cream cheese - cream cheese has 20.2g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
trans fat
Peanut flour has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and peanut flour does not contain significant amounts.
cholesterol
Peanut flour has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than peanut flour - cream cheese has 308ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Cream cheese and peanut flour contain similar amounts of Vitamin E - cream cheese has 0.86mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Cream cheese and peanut flour contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12.
| Cream Cheese | Peanut Flour | |
|---|---|---|
| Thiamin | 0.023 MG | 0.7 MG |
| Riboflavin | 0.23 MG | 0.48 MG |
| Niacin | 0.091 MG | 27 MG |
| Pantothenic acid | 0.517 MG | 2.744 MG |
| Vitamin B6 | 0.056 MG | 0.504 MG |
| Folate | 9 UG | 248 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both cream cheese and peanut flour are high in calcium. Peanut flour has 44% more calcium than cream cheese - cream cheese has 97mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 18 times more iron than cream cheese - cream cheese has 0.11mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Peanut flour is an excellent source of potassium and it has 877% more potassium than cream cheese - cream cheese has 132mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than peanut flour per 100 grams.
| Cream Cheese | Peanut Flour | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.143 G |
| Total | 1.248 G | 0.143 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cream Cheese or Peanut Flour .
Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Peanut Flour (Peanut flour, defatted) .
Cream Cheese g
()
|
Daily Values (%) |
Peanut Flour 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 cream cheese or peanut flour contain more calories in 100 grams?Both cream cheese and peanut flour are high in calories. Cream cheese has a little more calories ( 10%) than peanut flour by weight - cream cheese has 350 calories in 100g and peanut flour has 327 calories.
Is cream cheese or peanut flour better for protein?
Peanut flour is a fantastic source of protein and it has 750% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Does cream cheese or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and cream cheese has 80% fewer carbohydrates than peanut flour - cream cheese has 5.5g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does cream cheese or peanut flour contain more calcium?
Both cream cheese and peanut flour are high in calcium. Peanut flour has 40% more calcium than cream cheese - cream cheese has 97mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does cream cheese or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 880% more potassium than cream cheese - cream cheese has 132mg of potassium in 100 grams and peanut flour has 1290mg of potassium.