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.
Detailed nutritional comparison of cream cheese and coconut cream 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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.


Image of Cream Cheese src
Image of Coconut Cream src

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, 4:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cream Cheese Coconut Cream
Protein 7% 4%
Carbohydrates 6% 8%
Fat 87% 88%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cream Cheese or Coconut Cream .

Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .

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G Water G
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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.