Cream Cheese vs. Coconut Oil

Nutrition comparison of Cream Cheese and Coconut Oil


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 oil (100g each) below using 2020 USDA and NIH data[1].

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

  • Both coconut oil and cream cheese are high in calories and saturated fat.
  • Coconut oil has 40.8 times less trans fat than cream cheese.
  • Cream cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Cream cheese has signficantly more protein than coconut oil.
  • Cream cheese is an excellent source of Vitamin A and calcium.
Detailed nutritional comparison of cream cheese and coconut oil 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 Oil (Oil, coconut) . Have a correction or suggestions? Shoot us an email.


Image of Cream Cheese src
Image of Coconut Oil src

Calories and Carbs

calories

Both coconut oil and cream cheese are high in calories. Coconut oil has 155% more calories than cream cheese - coconut oil has 892 calories per 100 grams and cream cheese has 350 calories.

For macronutrient ratios, cream cheese is heavier in protein, heavier in carbs and lighter in fat compared to coconut oil per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for coconut oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cream Cheese Coconut Oil
Protein 7% ~
Carbohydrates 6% ~
Fat 87% 100%
Alcohol ~ ~

carbohydrates

Coconut oil has less carbohydrates than cream cheese - cream cheese has 5.5g of total carbs per 100 grams and coconut oil does not contain significant amounts.

sugar

Coconut oil has less sugar than cream cheese - cream cheese has 3.8g of sugar per 100 grams and coconut oil does not contain significant amounts.

Protein

protein

Cream cheese has signficantly more protein than coconut oil - cream cheese has 6.2g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Both coconut oil and cream cheese are high in saturated fat. Coconut oil has 308% more saturated fat than cream cheese - coconut oil has 82.5g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.

trans fat

Coconut oil has 40.8 times less trans fat than cream cheese - coconut oil has 0.03g of trans fat per 100 grams and cream cheese has 1.2g of trans fat.

cholesterol

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

Vitamins

Vitamin A

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

Vitamin E

Coconut oil and cream cheese contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.

Vitamin K

Coconut oil and cream cheese contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.

The B Vitamins

Cream cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Cream Cheese Coconut Oil
Thiamin 0.023 MG ~
Riboflavin 0.23 MG ~
Niacin 0.091 MG ~
Pantothenic acid 0.517 MG ~
Vitamin B6 0.056 MG ~
Folate 9 UG ~
Vitamin B12 0.22 UG ~

Minerals

calcium

Cream cheese is an excellent source of calcium and it has 96 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and cream cheese has 97mg of calcium.

iron

Coconut oil and cream cheese contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and cream cheese has 0.11mg of iron.

potassium

Cream cheese has more potassium than coconut oil - cream cheese has 132mg of potassium per 100 grams and coconut oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

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

Cream Cheese Coconut Oil
alpha linoleic acid 0.131 G 0.019 G
EPA 0.01 G ~
DPA 0.02 G ~
Total 0.161 G 0.019 G

omega 6s

Comparing omega-6 fatty acids, both cream cheese and coconut oil contain significant amounts of linoleic acid.

Cream Cheese Coconut Oil
other omega 6 0.045 G 0.076 G
linoleic acid 1.212 G 1.683 G
Total 1.257 G 1.759 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 Oil .

Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Coconut Oil (Oil, coconut) .

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FAQ

Does coconut oil or cream cheese contain more calories in 100 grams?
Both coconut oil and cream cheese are high in calories. Coconut oil has 160% more calories than cream cheese - coconut oil has 892 calories in 100g and cream cheese has 350 calories.

Does coconut oil or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 96 times more calcium than coconut oil - coconut oil has 1mg of calcium in 100 grams and cream cheese has 97mg of calcium.