Cream Cheese vs. Soy Flour

Nutrition comparison of Cream Cheese and Soy 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 soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cream cheese and soy flour:

  • Both soy flour and cream cheese are high in calcium and calories.
  • Cream cheese has 60% less sugar than soy flour.
  • Cream cheese is an excellent source of Vitamin A.
  • Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of cream cheese and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Cream Cheese src
Image of Soy Flour src

Calories and Carbs

calories

Both soy flour and cream cheese are high in calories. Soy flour has a little more calories (6%) than cream cheese by weight - soy flour has 372 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 soy flour per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for soy flour, 49:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cream Cheese Soy Flour
Protein 7% 49%
Carbohydrates 6% 31%
Fat 87% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and cream cheese has 82% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - soy flour has 16g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.

sugar

Cream cheese has 60% less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and cream cheese has 3.8g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 710% more protein than cream cheese - soy flour has 49.8g of protein per 100 grams and cream cheese has 6.2g of protein.

Fat

saturated fat

Cream cheese is high in saturated fat and soy flour has 94% less saturated fat than cream cheese - soy flour has 1.3g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.

trans fat

Soy flour has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and soy flour does not contain significant amounts.

cholesterol

Soy flour has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin A

Cream cheese is an excellent source of Vitamin A and it has 153 times more Vitamin A than soy flour - soy flour has 2ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.

Vitamin E

Soy flour and cream cheese contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.

Vitamin K

Soy flour and cream cheese contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12. Both cream cheese and soy flour contain significant amounts of riboflavin.

Cream Cheese Soy Flour
Thiamin 0.023 MG 1.088 MG
Riboflavin 0.23 MG 0.28 MG
Niacin 0.091 MG 2.95 MG
Pantothenic acid 0.517 MG 1.55 MG
Vitamin B6 0.056 MG 1.05 MG
Folate 9 UG 289 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Both soy flour and cream cheese are high in calcium. Soy flour has 194% more calcium than cream cheese - soy flour has 285mg of calcium per 100 grams and cream cheese has 97mg of calcium.

iron

Soy flour is an excellent source of iron and it has 73 times more iron than cream cheese - soy flour has 8.2mg of iron per 100 grams and cream cheese has 0.11mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 14 times more potassium than cream cheese - soy flour has 2090mg 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 Soy Flour
beta-carotene 59 UG 24 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 7 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than cream cheese per 100 grams, however, cream cheese contains more dpa than soy flour per 100 grams.

Cream Cheese Soy Flour
alpha linoleic acid 0.131 G 0.555 G
EPA 0.01 G ~
DPA 0.02 G ~
Total 0.161 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than cream cheese per 100 grams.

Cream Cheese Soy Flour
other omega 6 0.045 G 0.025 G
linoleic acid 1.212 G 3.66 G
Total 1.257 G 3.685 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 Soy Flour (Soy flour, low-fat) .

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FAQ

Does soy flour or cream cheese contain more calories in 100 grams?
Both soy flour and cream cheese are high in calories. Soy flour has a little more calories ( 10%) than cream cheese by weight - soy flour has 372 calories in 100g and cream cheese has 350 calories.

Is soy flour or cream cheese better for protein?
Soy flour is a fantastic source of protein and it has 710% more protein than cream cheese - soy flour has 49.8g of protein per 100 grams and cream cheese has 6.2g of protein.

Does soy flour or cream cheese have more carbohydrates?
By weight, soy flour is high in carbohydrates and cream cheese has 80% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and cream cheese has 5.5g of carbohydrates.

Does soy flour or cream cheese contain more calcium?
Both soy flour and cream cheese are high in calcium. Soy flour has 190% more calcium than cream cheese - soy flour has 285mg of calcium in 100 grams and cream cheese has 97mg of calcium.

Does soy flour or cream cheese contain more iron?
Soy flour is an abundant source of iron and it has 73 times more iron than cream cheese - soy flour has 8.2mg of iron in 100 grams and cream cheese has 0.11mg of iron.

Does soy flour or cream cheese contain more potassium?
Soy flour is a rich source of potassium and it has 14 times more potassium than cream cheese - soy flour has 2090mg of potassium in 100 grams and cream cheese has 132mg of potassium.