Cream Cheese vs. Soy Sauce
Nutrition comparison of Cream Cheese and Soy Sauce
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 sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and soy sauce:
- Cream cheese is an excellent source of Vitamin A and calcium.
- Soy sauce has more niacin and Vitamin B6, however, cream cheese contains more Vitamin B12.
- Soy sauce is a great source of protein.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and soy sauce has 85% less calories than cream cheese - cream cheese has 350 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy sauce per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Soy Sauce | |
|---|---|---|
| Protein | 7% | 56% |
| Carbohydrates | 6% | 34% |
| Fat | 87% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese and soy sauce contain similar amounts of carbs - cream cheese has 5.5g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than cream cheese - soy sauce has 0.8g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese and soy sauce contain similar amounts of sugar - cream cheese has 3.8g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 32% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and soy sauce has 100% less saturated fat than cream cheese - cream cheese has 20.2g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
trans fat
Soy sauce has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and soy sauce does not contain significant amounts.
cholesterol
Soy sauce has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than soy sauce - cream cheese has 308ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Cream cheese has more Vitamin E than soy sauce - cream cheese has 0.86mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Cream cheese and soy sauce contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more niacin and Vitamin B6, however, cream cheese contains more Vitamin B12. Both cream cheese and soy sauce contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Cream Cheese | Soy Sauce | |
|---|---|---|
| Thiamin | 0.023 MG | 0.033 MG |
| Riboflavin | 0.23 MG | 0.165 MG |
| Niacin | 0.091 MG | 2.196 MG |
| Pantothenic acid | 0.517 MG | 0.297 MG |
| Vitamin B6 | 0.056 MG | 0.148 MG |
| Folate | 9 UG | 14 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 194% more calcium than soy sauce - cream cheese has 97mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Soy sauce has 12 times more iron than cream cheese - cream cheese has 0.11mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Soy sauce is an excellent source of potassium and it has 230% more potassium than cream cheese - cream cheese has 132mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than soy sauce per 100 grams.
| Cream Cheese | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.029 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than soy sauce per 100 grams.
| Cream Cheese | Soy Sauce | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.234 G |
| Total | 1.248 G | 0.234 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 Sauce (Soy sauce made from soy and wheat (shoyu)) .
Cream Cheese g
()
|
Daily Values (%) |
Soy Sauce 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 soy sauce contain more calories in 100 grams?Cream cheese is high in calories and soy sauce has 90% less calories than cream cheese - cream cheese has 350 calories in 100g and soy sauce has 53 calories.
Is cream cheese or soy sauce better for protein?
Soy sauce is a great source of protein and it has 30% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does cream cheese or soy sauce have more carbohydrates?
By weight, cream cheese and soy sauce contain similar amounts of carbs - cream cheese has 5.5g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does cream cheese or soy sauce contain more calcium?
Cream cheese is a rich source of calcium and it has 190% more calcium than soy sauce - cream cheese has 97mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does cream cheese or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 230% more potassium than cream cheese - cream cheese has 132mg of potassium in 100 grams and soy sauce has 435mg of potassium.