How many calories are in one cup of cream cheese?

Cream cheese has 812 calories per cup or 350 calories for every 100 grams. Most of its calories are from fat.

How much protein is in one cup of cream cheese?

An excellent source of protein, a single cup of Cream Cheese contains 29% of recommended daily values or 14.3 grams of protein. However, the protein in cream cheese is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in cream cheese?

Cream cheese is an excellent source of many nutrients, including protein, Vitamin A, calcium, potassium and riboflavin. It also contains significant amounts of Vitamin B12.

Does cream cheese contain omega 3 fatty acids?

Cream cheese is a source of healthy omega-3 fatty acids, containing a total of 0.3 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does cream cheese contain antioxidants?

Cream cheese contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to cream cheese in cooking?

Cottage cheese, sour cream and milk are similar to, or commonly paired with cream cheese in cooking and recipes.

Vegan Food with Nutrition Similar to Cream Cheese

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Summary
Similar plants
Similar fruits
Similar nuts

Cream Cheese source

Similar to Cream Cheese

A common dairy product, cream cheese is an excellent source of Vitamin A and calcium. It also has significant amounts of protein and trans fat. One cup of cream cheese contains about 812 calories.

The closest vegan nutritional substitutes to cream cheese include nori, apricot and cherry tomato.

We compared the key nutrients in cream cheese (Vitamin A and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Nori, Cherry Tomato, Bok Choy, Spirulina, Yellow Mustard, Mint, Lima Beans

fruits: Apricot, Kumquat, Passion Fruit

nuts, grains and legumes: Black Beans, Peanut Flour, Silken Tofu, Soy Sauce, Fried Tofu, Peanuts, Soy Flour, Kidney Beans, Wild Rice, Pinto Beans

The details of the top vegan 20 foods most nutritionally similar to cream cheese are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to cream cheese including nori, cherry tomato, bok choy, spirulina and yellow mustard.

Nori

Similarity: 88%

Nori is also high in Vitamin A and calcium. Moreover, nori contains more dietary fiber, Vitamin C, iron, potassium and thiamin than cream cheese.

For 100 grams of cream cheese and nori:

Cream Cheese (7 tbsps)		Nori (38 bags)
308	Vitamin A (UG)	260
97	calcium (MG)	70

However, cream cheese does contain more trans fat and Vitamin B12 than nori by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	35
0	dietary fiber (G)	0.3
3.8	sugar (G)	0.49
6.2	protein (G)	5.8
20	saturated fat (G)	0.06
1.2	trans fat (G)	0
0	Vitamin C (MG)	39
308	Vitamin A (UG)	260
0.86	Vitamin E (MG)	1
0.11	iron (MG)	1.8
132	potassium (MG)	356
0.02	thiamin (MG)	0.1
0.23	riboflavin (MG)	0.45
0.09	niacin (MG)	1.5
0.52	pantothenic acid (MG)	0.52
0.06	Vitamin B6 (MG)	0.16
9	folate (UG)	146
0.22	Vitamin B12 (UG)	0

0.88 | 0.88 | 3.47 Complete Comparison:
Nori vs. Cream Cheese

Cherry Tomato

Similarity: 82%

Cherry tomato contains nutrients similar to cream cheese, but in smaller amounts overall. Also, cherry tomato contains more dietary fiber, Vitamin C and potassium than cream cheese.

For 100 grams of cream cheese and cherry tomato:

Cream Cheese (7 tbsps)		Cherry Tomato (5/8 cup)
308	Vitamin A (UG)	75
97	calcium (MG)	5

A higher water content, cherry tomato is less nutritionally dense than cream cheese. Cream cheese does contain more protein and trans fat than cherry tomato by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	16
0	dietary fiber (G)	0.9
3.8	sugar (G)	0
6.2	protein (G)	1.2
20	saturated fat (G)	0.03
1.2	trans fat (G)	0
0	Vitamin C (MG)	16
308	Vitamin A (UG)	75
0.86	Vitamin E (MG)	0
0.11	iron (MG)	0.47
132	potassium (MG)	212
0.02	thiamin (MG)	0.05
0.23	riboflavin (MG)	0.03
0.09	niacin (MG)	0.59
0.52	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.06
9	folate (UG)	29
0.22	Vitamin B12 (UG)	0

0.82 | 0.82 | 0.94 Complete Comparison:
Cherry Tomato vs. Cream Cheese

Bok Choy

Similarity: 82%

Bok choy is also high in Vitamin A and calcium. Moreover, bok choy contains more dietary fiber, Vitamin C, iron, potassium and Vitamin B6 than cream cheese.

For 100 grams of cream cheese and bok choy:

Cream Cheese (7 tbsps)		Bok Choy (5/8 cup)
308	Vitamin A (UG)	212
97	calcium (MG)	93

A higher water content, bok choy is less nutritionally dense than cream cheese. Cream cheese does contain more protein, trans fat and riboflavin than bok choy by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	12
0	dietary fiber (G)	1
3.8	sugar (G)	0.83
6.2	protein (G)	1.6
20	saturated fat (G)	0.02
1.2	trans fat (G)	0
0	Vitamin C (MG)	26
308	Vitamin A (UG)	212
0.86	Vitamin E (MG)	0.09
0.11	iron (MG)	1
132	potassium (MG)	371
0.02	thiamin (MG)	0.03
0.23	riboflavin (MG)	0.06
0.09	niacin (MG)	0.43
0.52	pantothenic acid (MG)	0.08
0.06	Vitamin B6 (MG)	0.17
9	folate (UG)	41
0.22	Vitamin B12 (UG)	0

0.817 | 0.817 | 0 Complete Comparison:
Bok Choy vs. Cream Cheese

Spirulina

Similarity: 81%

More nutritionally dense than cream cheese, spirulina is also high in calcium and contains some of the same nutrients. Moreover, spirulina contains more dietary fiber, protein, Vitamin C, Vitamin E and iron than cream cheese.

For 100 grams of cream cheese and spirulina:

Cream Cheese (7 tbsps)		Spirulina (14 tbsps)
308	Vitamin A (UG)	29
97	calcium (MG)	120

However, cream cheese does contain more trans fat, Vitamin A and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	290
0	dietary fiber (G)	3.6
3.8	sugar (G)	3.1
6.2	protein (G)	57
20	saturated fat (G)	2.7
1.2	trans fat (G)	0
0	Vitamin C (MG)	10
308	Vitamin A (UG)	29
0.86	Vitamin E (MG)	5
0.11	iron (MG)	29
132	potassium (MG)	1363
0.02	thiamin (MG)	2.4
0.23	riboflavin (MG)	3.7
0.09	niacin (MG)	13
0.52	pantothenic acid (MG)	3.5
0.06	Vitamin B6 (MG)	0.36
9	folate (UG)	94
0.22	Vitamin B12 (UG)	0

0.81 | 0.81 | 10.32 Complete Comparison:
Spirulina vs. Cream Cheese

Yellow Mustard

Similarity: 78%

Yellow mustard is also high in calcium and contains some of the same nutrients. Also, yellow mustard contains more dietary fiber, iron and thiamin than cream cheese.

For 100 grams of cream cheese and yellow mustard:

Cream Cheese (7 tbsps)		Yellow Mustard (20 tsps)
308	Vitamin A (UG)	5
97	calcium (MG)	63

However, cream cheese does contain more protein, trans fat and Vitamin A than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	60
0	dietary fiber (G)	4
3.8	sugar (G)	0.92
6.2	protein (G)	3.7
20	saturated fat (G)	0.21
1.2	trans fat (G)	0.01
0	Vitamin C (MG)	0.3
308	Vitamin A (UG)	5
0.86	Vitamin E (MG)	0.36
0.11	iron (MG)	1.6
132	potassium (MG)	152
0.02	thiamin (MG)	0.18
0.23	riboflavin (MG)	0.07
0.09	niacin (MG)	0.57
0.52	pantothenic acid (MG)	0.25
0.06	Vitamin B6 (MG)	0.07
9	folate (UG)	7
0.22	Vitamin B12 (UG)	0

0.782 | 0.782 | 2.23 Complete Comparison:
Yellow Mustard vs. Cream Cheese

Mint

Similarity: 78%

Mint is also high in Vitamin A and calcium. Moreover, mint contains more dietary fiber, Vitamin C, iron, potassium and niacin than cream cheese.

For 100 grams of cream cheese and mint:

Cream Cheese (7 tbsps)		Mint (2000 leaves)
308	Vitamin A (UG)	212
97	calcium (MG)	243

However, cream cheese does contain more protein and trans fat than mint by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	70
0	dietary fiber (G)	8
3.8	sugar (G)	0
6.2	protein (G)	3.8
20	saturated fat (G)	0.25
1.2	trans fat (G)	0
0	Vitamin C (MG)	32
308	Vitamin A (UG)	212
0.86	Vitamin E (MG)	0
0.11	iron (MG)	5.1
132	potassium (MG)	569
0.02	thiamin (MG)	0.08
0.23	riboflavin (MG)	0.27
0.09	niacin (MG)	1.7
0.52	pantothenic acid (MG)	0.34
0.06	Vitamin B6 (MG)	0.13
9	folate (UG)	114
0.22	Vitamin B12 (UG)	0

0.779 | 0.779 | 4.05 Complete Comparison:
Mint vs. Cream Cheese

Lima Beans

Similarity: 77%

Lima beans are also high in and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, iron, potassium and thiamin than cream cheese.

For 100 grams of cream cheese and lima beans:

Cream Cheese (7 tbsps)		Lima Beans (5/8 cup)
308	Vitamin A (UG)	10
97	calcium (MG)	34

However, cream cheese does contain more trans fat, Vitamin A, calcium and riboflavin than lima beans by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	113
0	dietary fiber (G)	4.9
3.8	sugar (G)	1.5
6.2	protein (G)	6.8
20	saturated fat (G)	0.2
1.2	trans fat (G)	0
0	Vitamin C (MG)	23
308	Vitamin A (UG)	10
0.86	Vitamin E (MG)	0.32
0.11	iron (MG)	3.1
132	potassium (MG)	467
0.02	thiamin (MG)	0.22
0.23	riboflavin (MG)	0.1
0.09	niacin (MG)	1.5
0.52	pantothenic acid (MG)	0.25
0.06	Vitamin B6 (MG)	0.2
9	folate (UG)	34
0.22	Vitamin B12 (UG)	0

0.774 | 0.774 | 3.18 Complete Comparison:
Lima Beans vs. Cream Cheese

fruits

Apricot

Similarity: 85%

Apricot contains nutrients similar to cream cheese, but in smaller amounts overall. Moreover, apricot contains more dietary fiber, Vitamin C, potassium and folate than cream cheese.

For 100 grams of cream cheese and apricot:

Cream Cheese (7 tbsps)		Apricot (5/8 cup)
308	Vitamin A (UG)	96
97	calcium (MG)	13

A higher water content, apricot is less nutritionally dense than cream cheese. Cream cheese does contain more protein, trans fat and Vitamin A than apricot by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	48
0	dietary fiber (G)	2
3.8	sugar (G)	9.2
6.2	protein (G)	1.4
20	saturated fat (G)	0.03
1.2	trans fat (G)	0
0	Vitamin C (MG)	10
308	Vitamin A (UG)	96
0.86	Vitamin E (MG)	0.89
0.11	iron (MG)	0.39
132	potassium (MG)	259
0.02	thiamin (MG)	0.03
0.23	riboflavin (MG)	0.04
0.09	niacin (MG)	0.6
0.52	pantothenic acid (MG)	0.24
0.06	Vitamin B6 (MG)	0.05
9	folate (UG)	9
0.22	Vitamin B12 (UG)	0

0.849 | 0.849 | 1.05 Complete Comparison:
Apricot vs. Cream Cheese

Kumquat

Similarity: 79%

Kumquat is also high in calcium and contains some of the same nutrients. Moreover, kumquat contains more dietary fiber, Vitamin C, iron and potassium than cream cheese.

For 100 grams of cream cheese and kumquat:

Cream Cheese (7 tbsps)		Kumquat (5 fruits)
308	Vitamin A (UG)	15
97	calcium (MG)	62

However, cream cheese does contain more protein, trans fat and Vitamin A than kumquat by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	71
0	dietary fiber (G)	6.5
3.8	sugar (G)	9.4
6.2	protein (G)	1.9
20	saturated fat (G)	0.1
1.2	trans fat (G)	0
0	Vitamin C (MG)	44
308	Vitamin A (UG)	15
0.86	Vitamin E (MG)	0.15
0.11	iron (MG)	0.86
132	potassium (MG)	186
0.02	thiamin (MG)	0.04
0.23	riboflavin (MG)	0.09
0.09	niacin (MG)	0.43
0.52	pantothenic acid (MG)	0.21
0.06	Vitamin B6 (MG)	0.04
9	folate (UG)	17
0.22	Vitamin B12 (UG)	0

0.788 | 0.788 | 1.66 Complete Comparison:
Kumquat vs. Cream Cheese

Passion Fruit

Similarity: 79%

Passion fruit contains nutrients similar to cream cheese, but in smaller amounts overall. Moreover, passion fruit contains more dietary fiber, Vitamin C, iron and potassium than cream cheese.

For 100 grams of cream cheese and passion fruit:

Cream Cheese (7 tbsps)		Passion Fruit (about 3/8 cup)
308	Vitamin A (UG)	64
97	calcium (MG)	12

However, cream cheese does contain more protein, trans fat and Vitamin A than passion fruit by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	97
0	dietary fiber (G)	10
3.8	sugar (G)	11
6.2	protein (G)	2.2
20	saturated fat (G)	0.06
1.2	trans fat (G)	0
0	Vitamin C (MG)	30
308	Vitamin A (UG)	64
0.86	Vitamin E (MG)	0.02
0.11	iron (MG)	1.6
132	potassium (MG)	348
0.02	thiamin (MG)	0
0.23	riboflavin (MG)	0.13
0.09	niacin (MG)	1.5
0.52	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.1
9	folate (UG)	14
0.22	Vitamin B12 (UG)	0

0.787 | 0.787 | 1.92 Complete Comparison:
Passion Fruit vs. Cream Cheese

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to cream cheese. Black beans, peanut flour, silken tofu, soy sauce and fried tofu are all high in Vitamin A and or calcium.

Black Beans

Similarity: 79%

Black beans contain nutrients similar to cream cheese, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, Vitamin C, iron, potassium and thiamin than cream cheese.

For 100 grams of cream cheese and black beans:

Cream Cheese (7 tbsps)		Black Beans (about 3/8 cup)
308	Vitamin A (UG)	0
97	calcium (MG)	35

However, cream cheese does contain more trans fat, Vitamin A and calcium than black beans by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	91
0	dietary fiber (G)	6.9
3.8	sugar (G)	0.23
6.2	protein (G)	6
20	saturated fat (G)	0.08
1.2	trans fat (G)	0
0	Vitamin C (MG)	2.7
308	Vitamin A (UG)	0
0.86	Vitamin E (MG)	0.62
0.11	iron (MG)	1.9
132	potassium (MG)	308
0.02	thiamin (MG)	0.14
0.23	riboflavin (MG)	0.12
0.09	niacin (MG)	0.62
0.52	pantothenic acid (MG)	0.18
0.06	Vitamin B6 (MG)	0.06
9	folate (UG)	61
0.22	Vitamin B12 (UG)	0

0.785 | 0.785 | 1.89 Complete Comparison:
Black Beans vs. Cream Cheese

Peanut Flour

Similarity: 78%

More nutritionally dense than cream cheese, peanut flour is also high in calcium and contains some of the same nutrients. Moreover, peanut flour contains more dietary fiber, protein, iron and potassium than cream cheese.

For 100 grams of cream cheese and peanut flour:

Cream Cheese (7 tbsps)		Peanut Flour (1.75 cup)
308	Vitamin A (UG)	0
97	calcium (MG)	140

However, cream cheese does contain more trans fat, Vitamin A and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	327
0	dietary fiber (G)	16
3.8	sugar (G)	8.2
6.2	protein (G)	52
20	saturated fat (G)	0.06
1.2	trans fat (G)	0
308	Vitamin A (UG)	0
0.86	Vitamin E (MG)	0.05
0.11	iron (MG)	2.1
132	potassium (MG)	1290
0.02	thiamin (MG)	0.7
0.23	riboflavin (MG)	0.48
0.09	niacin (MG)	27
0.52	pantothenic acid (MG)	2.7
0.06	Vitamin B6 (MG)	0.5
9	folate (UG)	248
0.22	Vitamin B12 (UG)	0

0.783 | 0.783 | 10.16 Complete Comparison:
Peanut Flour vs. Cream Cheese

Silken Tofu

Similarity: 78%

Silken tofu is also high in calcium and contains some of the same nutrients. Also, silken tofu contains more dietary fiber, iron and folate than cream cheese.

For 100 grams of cream cheese and silken tofu:

Cream Cheese (7 tbsps)		Silken Tofu (7/8 piece)
308	Vitamin A (UG)	0
97	calcium (MG)	111

However, cream cheese does contain more trans fat, Vitamin A and riboflavin than silken tofu by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	61
0	dietary fiber (G)	0.2
3.8	sugar (G)	0.7
6.2	protein (G)	7.2
20	saturated fat (G)	0.53
1.2	trans fat (G)	0
0	Vitamin C (MG)	0.2
308	Vitamin A (UG)	0
0.86	Vitamin E (MG)	0.01
0.11	iron (MG)	1.1
132	potassium (MG)	120
0.02	thiamin (MG)	0.05
0.23	riboflavin (MG)	0.04
0.09	niacin (MG)	0.54
0.52	pantothenic acid (MG)	0.05
0.06	Vitamin B6 (MG)	0.05
9	folate (UG)	44
0.22	Vitamin B12 (UG)	0

0.782 | 0.782 | 1.45 Complete Comparison:
Silken Tofu vs. Cream Cheese

Soy Sauce

Similarity: 78%

Soy sauce contains nutrients similar to cream cheese, but in smaller amounts overall. Moreover, soy sauce contains more dietary fiber, protein, iron, potassium and niacin than cream cheese.

For 100 grams of cream cheese and soy sauce:

Cream Cheese (7 tbsps)		Soy Sauce (6 tbsps)
308	Vitamin A (UG)	0
97	calcium (MG)	33

However, cream cheese does contain more trans fat, Vitamin A and Vitamin E than soy sauce by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	53
0	dietary fiber (G)	0.8
3.8	sugar (G)	0.4
6.2	protein (G)	8.1
20	saturated fat (G)	0.07
1.2	trans fat (G)	0
308	Vitamin A (UG)	0
0.86	Vitamin E (MG)	0
0.11	iron (MG)	1.5
132	potassium (MG)	435
0.02	thiamin (MG)	0.03
0.23	riboflavin (MG)	0.17
0.09	niacin (MG)	2.2
0.52	pantothenic acid (MG)	0.3
0.06	Vitamin B6 (MG)	0.15
9	folate (UG)	14
0.22	Vitamin B12 (UG)	0

0.782 | 0.782 | 2.26 Complete Comparison:
Soy Sauce vs. Cream Cheese

Fried Tofu

Similarity: 78%

Fried tofu is also high in calcium and contains some of the same nutrients. Moreover, fried tofu contains more dietary fiber, protein, iron and thiamin than cream cheese.

For 100 grams of cream cheese and fried tofu:

Cream Cheese (7 tbsps)		Fried Tofu (3.5 ounces)
308	Vitamin A (UG)	1
97	calcium (MG)	372

However, cream cheese does contain more trans fat, Vitamin A, riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	270
0	dietary fiber (G)	3.9
3.8	sugar (G)	2.7
6.2	protein (G)	19
20	saturated fat (G)	2.9
1.2	trans fat (G)	0
308	Vitamin A (UG)	1
0.86	Vitamin E (MG)	0.04
0.11	iron (MG)	4.9
132	potassium (MG)	146
0.02	thiamin (MG)	0.17
0.23	riboflavin (MG)	0.05
0.09	niacin (MG)	0.1
0.52	pantothenic acid (MG)	0.14
0.06	Vitamin B6 (MG)	0.1
9	folate (UG)	27
0.22	Vitamin B12 (UG)	0

0.781 | 0.781 | 4.39 Complete Comparison:
Fried Tofu vs. Cream Cheese

Peanuts

Similarity: 78%

More nutritionally dense than cream cheese, peanuts are also high in saturated fat and calcium. Moreover, peanuts contains more dietary fiber, protein, Vitamin E, iron and potassium than cream cheese.

For 100 grams of cream cheese and peanuts:

Cream Cheese (7 tbsps)		Peanuts (5/8 cup)
308	Vitamin A (UG)	0
97	calcium (MG)	58

However, cream cheese does contain more trans fat, Vitamin A and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	587
0	dietary fiber (G)	8.4
3.8	sugar (G)	4.9
6.2	protein (G)	24
20	saturated fat (G)	7.7
1.2	trans fat (G)	0.03
308	Vitamin A (UG)	0
0.86	Vitamin E (MG)	4.9
0.11	iron (MG)	1.6
132	potassium (MG)	634
0.02	thiamin (MG)	0.15
0.23	riboflavin (MG)	0.2
0.09	niacin (MG)	14
0.52	pantothenic acid (MG)	1
0.06	Vitamin B6 (MG)	0.47
9	folate (UG)	97
0.22	Vitamin B12 (UG)	0

0.78 | 0.78 | 7.45 Complete Comparison:
Peanuts vs. Cream Cheese

Soy Flour

Similarity: 78%

More nutritionally dense than cream cheese, soy flour is also high in calcium and contains some of the same nutrients. Moreover, soy flour contains more dietary fiber, protein, iron and potassium than cream cheese.

For 100 grams of cream cheese and soy flour:

Cream Cheese (7 tbsps)		Soy Flour (1.25 cup)
308	Vitamin A (UG)	2
97	calcium (MG)	285

However, cream cheese does contain more trans fat, Vitamin A and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	372
0	dietary fiber (G)	16
3.8	sugar (G)	9.3
6.2	protein (G)	50
20	saturated fat (G)	1.3
1.2	trans fat (G)	0
308	Vitamin A (UG)	2
0.86	Vitamin E (MG)	0.55
0.11	iron (MG)	8.2
132	potassium (MG)	2090
0.02	thiamin (MG)	1.1
0.23	riboflavin (MG)	0.28
0.09	niacin (MG)	3
0.52	pantothenic acid (MG)	1.6
0.06	Vitamin B6 (MG)	1.1
9	folate (UG)	289
0.22	Vitamin B12 (UG)	0

0.775 | 0.775 | 11.51 Complete Comparison:
Soy Flour vs. Cream Cheese

Kidney Beans

Similarity: 77%

Kidney beans are also high in calcium and contains some of the same nutrients. Moreover, kidney beans contains more dietary fiber, protein, iron and potassium than cream cheese.

For 100 grams of cream cheese and kidney beans:

Cream Cheese (7 tbsps)		Kidney Beans (5/8 cup)
308	Vitamin A (UG)	0
97	calcium (MG)	58

However, cream cheese does contain more trans fat, Vitamin A and riboflavin than kidney beans by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	121
0	dietary fiber (G)	6
3.8	sugar (G)	0
6.2	protein (G)	8.1
20	saturated fat (G)	0.33
1.2	trans fat (G)	0
0	Vitamin C (MG)	0.2
308	Vitamin A (UG)	0
0.86	Vitamin E (MG)	0.03
0.11	iron (MG)	1.5
132	potassium (MG)	250
0.02	thiamin (MG)	0.06
0.23	riboflavin (MG)	0.02
0.09	niacin (MG)	0.42
0.52	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.11
9	folate (UG)	23
0.22	Vitamin B12 (UG)	0

0.773 | 0.773 | 1.69 Complete Comparison:
Kidney Beans vs. Cream Cheese

Wild Rice

Similarity: 77%

Wild rice is also high in and contains some of the same nutrients. Moreover, wild rice contains more dietary fiber, iron, niacin and Vitamin B6 than cream cheese.

For 100 grams of cream cheese and wild rice:

Cream Cheese (7 tbsps)		Wild Rice (5/8 cup)
308	Vitamin A (UG)	0
97	calcium (MG)	3

However, cream cheese does contain more protein, trans fat, Vitamin A and calcium than wild rice by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	101
0	dietary fiber (G)	1.8
3.8	sugar (G)	0.73
6.2	protein (G)	4
20	saturated fat (G)	0.05
1.2	trans fat (G)	0
308	Vitamin A (UG)	0
0.86	Vitamin E (MG)	0.24
0.11	iron (MG)	0.6
132	potassium (MG)	101
0.02	thiamin (MG)	0.05
0.23	riboflavin (MG)	0.09
0.09	niacin (MG)	1.3
0.52	pantothenic acid (MG)	0.15
0.06	Vitamin B6 (MG)	0.14
9	folate (UG)	26
0.22	Vitamin B12 (UG)	0

0.77 | 0.77 | 1.37 Complete Comparison:
Wild Rice vs. Cream Cheese

Pinto Beans

Similarity: 77%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber, iron and potassium than cream cheese.

For 100 grams of cream cheese and pinto beans:

Cream Cheese (7 tbsps)		Pinto Beans (3/8 can)
308	Vitamin A (UG)	0
97	calcium (MG)	63

However, cream cheese does contain more trans fat, Vitamin A, Vitamin E and riboflavin than pinto beans by weight.

Here is a comparison of the rest of nutrients:

350	calories (KCAL)	114
0	dietary fiber (G)	5.5
3.8	sugar (G)	0.54
6.2	protein (G)	7
20	saturated fat (G)	0.16
1.2	trans fat (G)	0
0	Vitamin C (MG)	0.1
308	Vitamin A (UG)	0
0.86	Vitamin E (MG)	0
0.11	iron (MG)	1.3
132	potassium (MG)	274
0.02	thiamin (MG)	0.05
0.23	riboflavin (MG)	0.02
0.09	niacin (MG)	0.27
0.52	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
9	folate (UG)	24
0.22	Vitamin B12 (UG)	0

0.77 | 0.77 | 1.45 Complete Comparison:
Pinto Beans vs. Cream Cheese

Other Nutritional Substitutes

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