Cream Cheese vs. Almond Butter
Nutrition comparison of Cream Cheese and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and almond butter:
- Both almond butter and cream cheese are high in calcium, calories and saturated fat.
- Almond butter has more riboflavin, niacin and folate, however, cream cheese contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Cream cheese has 71% less carbohydrates than almond butter.
- Cream cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and cream cheese are high in calories. Almond butter has 75% more calories than cream cheese - almond butter has 614 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is lighter in protein, lighter in carbs and heavier in fat compared to almond butter per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Almond Butter | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 6% | 11% |
| Fat | 87% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 71% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - almond butter has 10.3g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Almond butter and cream cheese contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 241% more protein than cream cheese - almond butter has 21g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Both almond butter and cream cheese are high in saturated fat. Cream cheese has 209% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Almond butter has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and almond butter does not contain significant amounts.
cholesterol
Almond butter has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than almond butter - cream cheese has 308ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 27 times more Vitamin E than cream cheese - almond butter has 24.2mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Cream cheese and almond butter contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin and folate, however, cream cheese contains more Vitamin B12. Both cream cheese and almond butter contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cream Cheese | Almond Butter | |
|---|---|---|
| Thiamin | 0.023 MG | 0.041 MG |
| Riboflavin | 0.23 MG | 0.939 MG |
| Niacin | 0.091 MG | 3.155 MG |
| Pantothenic acid | 0.517 MG | 0.318 MG |
| Vitamin B6 | 0.056 MG | 0.103 MG |
| Folate | 9 UG | 53 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both almond butter and cream cheese are high in calcium. Almond butter has 258% more calcium than cream cheese - almond butter has 347mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Almond butter is an excellent source of iron and it has 30 times more iron than cream cheese - almond butter has 3.5mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 467% more potassium than cream cheese - almond butter has 748mg 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, both cream cheese and almond butter contain small amounts of lutein + zeaxanthin.
| Cream Cheese | Almond Butter | |
|---|---|---|
| beta-carotene | 59 UG | 1 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than almond butter per 100 grams.
| Cream Cheese | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.007 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than cream cheese per 100 grams.
| Cream Cheese | Almond Butter | |
|---|---|---|
| other omega 6 | 0.045 G | 0.011 G |
| linoleic acid | 1.212 G | 13.605 G |
| Total | 1.257 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Cream Cheese 15g
(
tbsp
)
|
Daily Values (%) |
Almond Butter 16g
(
tbsp
)
|
|||||
|---|---|---|---|---|---|---|---|
| 51KCAL 3% |
|
5% | calories | 92% |
|
98KCAL 5% | |
| 0.8G 0.3% |
|
5% | carbohydrates | 275% |
|
3G 1% | |
|
|
5% | dietary fiber | >999% |
|
1.6G 7% | ||
| 0.55G | 5% | sugar | 82% | 1G | |||
| 5G 8% |
|
5% | total fat | 78% |
|
8.9G 14% | |
| 2.9G 16% |
|
190% | saturated fat | 5% |
|
1G 6% | |
| 1.3G | 5% | monounsaturated fat | 300% | 5.2G | |||
| 0.22G | 5% | polyunsaturated fat | 900% | 2.2G | |||
| 0.17G | >999% | trans fat | 5% | ||||
| 15MG | >999% | cholesterol | 5% | ||||
| 46MG 3% |
|
28% | sodium | 5% |
|
36MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 45UG 6% |
|
>999% | Vitamin A | 5% |
|
||
| 14MG 1% |
|
5% | calcium | 300% |
|
56MG 6% | |
| 0.02MG 0.1% |
|
5% | iron | >999% |
|
0.56MG 3% | |
| 1.3MG 0.4% |
|
5% | magnesium | >999% |
|
45MG 14% | |
| 19MG 1% |
|
5% | potassium | 532% |
|
120MG 5% | |
| 0MG 0.3% |
|
5% | thiamin (Vit B1) | >999% |
|
0.01MG 1% | |
| 0.03MG 3% |
|
5% | riboflavin (Vit B2) | 399% |
|
0.15MG 14% | |
| 0.01MG 0.1% |
|
5% | niacin (Vit B3) | >999% |
|
0.5MG 4% | |
| 0.01MG 1% |
|
5% | Vitamin B6 | 99% |
|
0.02MG 1% | |
| 0.07MG 2% |
|
40% | pantothenic acid (Vit B5) | 5% |
|
0.05MG 1% | |
| 1.3UG 0.3% |
|
5% | folate (Vit B9) | 554% |
|
8.5UG 2% | |
| 0.03UG 1% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.12MG 1% |
|
5% | Vitamin E | >999% |
|
3.9MG 26% | |
| 0.3UG 0.3% |
|
>999% | Vitamin K | 5% |
|
||
| 0.89G 2% |
|
5% | protein | 282% |
|
3.4G 7% | |
| 3.9MG 1% |
|
5% | choline | 113% |
|
8.3MG 2% | |
| 0MG 0.2% |
|
5% | copper | >999% |
|
0.15MG 13% | |
| 0MG 0.1% |
|
5% | manganese | >999% |
|
0.34MG 19% | |
| 16MG 2% |
|
5% | phosphorus | 406% |
|
81MG 12% | |
| 1.2UG 2% |
|
216% | selenium | 5% |
|
0.38UG 1% | |
| 0.07MG 1% |
|
5% | zinc | 656% |
|
0.53MG 7% | |
| 7.6G | >999% | Water | 5% | 0.26G | |||
| 0.05G | 396% | Starch | 5% | 0.01G | |||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7). |
|||||||
FAQ
Does almond butter or cream cheese contain more calories in 100 grams?Both almond butter and cream cheese are high in calories. Almond butter has 80% more calories than cream cheese - almond butter has 614 calories in 100g and cream cheese has 350 calories.
Does almond butter or cream cheese contain more calcium?
Both almond butter and cream cheese are high in calcium. Almond butter has 260% more calcium than cream cheese - almond butter has 347mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does almond butter or cream cheese contain more iron?
Almond butter is an abundant source of iron and it has 30 times more iron than cream cheese - almond butter has 3.5mg of iron in 100 grams and cream cheese has 0.11mg of iron.
Does almond butter or cream cheese contain more potassium?
Almond butter is a rich source of potassium and it has 470% more potassium than cream cheese - almond butter has 748mg of potassium in 100 grams and cream cheese has 132mg of potassium.