Cream Cheese vs. Cashews

Nutrition comparison of Cream Cheese and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cream cheese versus cashews (100g each) below using 2020 USDA and NIH data[1].

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

  • Both cashews and cream cheese are high in calories and saturated fat.
  • Cashew has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber, iron, potassium and protein.
  • Cream cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than cream cheese.
  • Cream cheese is an excellent source of Vitamin A and calcium.
Detailed nutritional comparison of cream cheese and cashews 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cream Cheese src
Image of Cashews src

Calories and Carbs

calories

Both cashews and cream cheese are high in calories. Cashew has 58% more calories than cream cheese - cashew has 553 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 cashews per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cream Cheese Cashews
Protein 7% 13%
Carbohydrates 6% 21%
Fat 87% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and cream cheese has 82% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - cashew has 3.3g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.

sugar

Cashews and cream cheese contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and cream cheese has 3.8g of sugar.

Protein

protein

Cashew is an excellent source of protein and it has 196% more protein than cream cheese - cashew has 18.2g of protein per 100 grams and cream cheese has 6.2g of protein.

Fat

saturated fat

Both cashews and cream cheese are high in saturated fat. Cream cheese has 160% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Cashews and cream cheese contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.

Vitamin A

Cream cheese is an excellent source of Vitamin A and it has more Vitamin A than cashew - cream cheese has 308ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and cream cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.

Vitamin K

Cashew has 15 times more Vitamin K than cream cheese - cashew has 34.1ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.

The B Vitamins

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

Cream Cheese Cashews
Thiamin 0.023 MG 0.423 MG
Riboflavin 0.23 MG 0.058 MG
Niacin 0.091 MG 1.062 MG
Pantothenic acid 0.517 MG 0.864 MG
Vitamin B6 0.056 MG 0.417 MG
Folate 9 UG 25 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Cream cheese is an excellent source of calcium and it has 162% more calcium than cashew - cashew has 37mg of calcium per 100 grams and cream cheese has 97mg of calcium.

iron

Cashew is an excellent source of iron and it has 59 times more iron than cream cheese - cashew has 6.7mg of iron per 100 grams and cream cheese has 0.11mg of iron.

potassium

Cashew is an excellent source of potassium and it has 400% more potassium than cream cheese - cashew has 660mg 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 has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than cream cheese per 100 grams.

Cream Cheese Cashews
beta-carotene 59 UG ~
alpha-carotene 1 UG ~
lutein + zeaxanthin 7 UG 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than cashew per 100 grams.

Cream Cheese Cashews
alpha linoleic acid 0.131 G 0.062 G
EPA 0.01 G ~
DPA 0.02 G ~
Total 0.161 G 0.062 G

omega 6s

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

Cream Cheese Cashews
other omega 6 0.045 G 0.266 G
linoleic acid 1.212 G 7.782 G
Total 1.257 G 8.048 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 Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or cream cheese contain more calories in 100 grams?
Both cashews and cream cheese are high in calories. Cashew has 60% more calories than cream cheese - cashew has 553 calories in 100g and cream cheese has 350 calories.

Does cashews or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 160% more calcium than cashew - cashew has 37mg of calcium in 100 grams and cream cheese has 97mg of calcium.

Does cashews or cream cheese contain more iron?
Cashew is an abundant source of iron and it has 59 times more iron than cream cheese - cashew has 6.7mg of iron in 100 grams and cream cheese has 0.11mg of iron.

Does cashews or cream cheese contain more potassium?
Cashew is a rich source of potassium and it has 400% more potassium than cream cheese - cashew has 660mg of potassium in 100 grams and cream cheese has 132mg of potassium.