Cream Cheese vs. Coconut Cream
Nutrition comparison of Cream Cheese and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and coconut cream:
- Both coconut cream and cream cheese are high in calories and saturated fat.
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Cream cheese has more riboflavin and Vitamin B12, however, coconut cream contains more niacin and folate.
- Cream cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut cream and cream cheese are high in calories. Cream cheese has a little more calories (6%) than coconut cream by weight - coconut cream has 330 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is similar to coconut cream for protein, carbs and fat. Cream cheese has a macronutrient ratio of 7:6:87 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Coconut Cream | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 6% | 8% |
| Fat | 87% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and cream cheese contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than cream cheese - coconut cream has 2.2g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Coconut cream has less sugar than cream cheese - cream cheese has 3.8g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Cream cheese has 69% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Both coconut cream and cream cheese are high in saturated fat. Coconut cream has 52% more saturated fat than cream cheese - coconut cream has 30.8g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Coconut cream has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and coconut cream does not contain significant amounts.
cholesterol
Coconut cream has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than cream cheese - coconut cream has 2.8mg 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 coconut cream - cream cheese has 308ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Cream cheese has more Vitamin E than coconut cream - cream cheese has 0.86mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Cream cheese and coconut cream contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Cream cheese has more riboflavin and Vitamin B12, however, coconut cream contains more niacin and folate. Both cream cheese and coconut cream contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cream Cheese | Coconut Cream | |
|---|---|---|
| Thiamin | 0.023 MG | 0.03 MG |
| Riboflavin | 0.23 MG | ~ |
| Niacin | 0.091 MG | 0.89 MG |
| Pantothenic acid | 0.517 MG | 0.261 MG |
| Vitamin B6 | 0.056 MG | 0.047 MG |
| Folate | 9 UG | 23 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 782% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Coconut cream is a great source of iron and it has 19 times more iron than cream cheese - coconut cream has 2.3mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 146% more potassium than cream cheese - coconut cream has 325mg of potassium per 100 grams and cream cheese has 132mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than coconut cream per 100 grams.
| Cream Cheese | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.379 G |
| Total | 1.248 G | 0.379 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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cream Cheese g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| 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 coconut cream or cream cheese contain more calories in 100 grams?Both coconut cream and cream cheese are high in calories. Cream cheese has a little more calories ( 10%) than coconut cream by weight - coconut cream has 330 calories in 100g and cream cheese has 350 calories.
Does coconut cream or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 780% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does coconut cream or cream cheese contain more potassium?
Coconut cream is a rich source of potassium and it has 150% more potassium than cream cheese - coconut cream has 325mg of potassium in 100 grams and cream cheese has 132mg of potassium.