Cream Cheese vs. Egg
Nutrition comparison of Cream Cheese and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and egg:
- Both egg and cream cheese are high in Vitamin A, calcium and calories.
- Cream cheese has more beta-carotene than egg, however, egg contains more lutein + zeaxanthin than cream cheese.
- Egg has 29.8 times less trans fat than cream cheese.
- Egg has more pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than cream cheese.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and cream cheese are high in calories. Cream cheese has 145% more calories than egg - egg has 143 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to egg per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Egg | |
|---|---|---|
| Protein | 7% | 36% |
| Carbohydrates | 6% | 2% |
| Fat | 87% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Egg and cream cheese contain similar amounts of carbs - egg has 0.72g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
sugar
Egg and cream cheese contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 104% more protein than cream cheese - egg has 12.6g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and egg has 85% less saturated fat than cream cheese - egg has 3.1g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Egg has 29.8 times less trans fat than cream cheese - egg has 0.04g of trans fat per 100 grams and cream cheese has 1.2g of trans fat.
cholesterol
Egg is high in cholesterol and cream cheese has 73% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cream cheese has 101mg of cholesterol.
Vitamins
Vitamin A
Both egg and cream cheese are high in Vitamin A. Cream cheese has 93% more Vitamin A than egg - egg has 160ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than cream cheese - egg has 82iu of Vitamin D per 100 grams and cream cheese does not contain significant amounts.
Vitamin E
Egg and cream cheese contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Egg and cream cheese contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Egg has more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both cream cheese and egg contain significant amounts of thiamin, riboflavin and niacin.
| Cream Cheese | Egg | |
|---|---|---|
| Thiamin | 0.023 MG | 0.04 MG |
| Riboflavin | 0.23 MG | 0.457 MG |
| Niacin | 0.091 MG | 0.075 MG |
| Pantothenic acid | 0.517 MG | 1.533 MG |
| Vitamin B6 | 0.056 MG | 0.17 MG |
| Folate | 9 UG | 47 UG |
| Vitamin B12 | 0.22 UG | 0.89 UG |
Minerals
calcium
Both egg and cream cheese are high in calcium. Cream cheese has 73% more calcium than egg - egg has 56mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Egg has signficantly more iron than cream cheese - egg has 1.8mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Egg and cream cheese contain similar amounts of potassium - egg has 138mg 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 egg per 100 grams, however, egg contains more lutein + zeaxanthin than cream cheese per 100 grams.
| Cream Cheese | Egg | |
|---|---|---|
| beta-carotene | 59 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | 503 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and dpa than egg per 100 grams, however, egg contains more dha than cream cheese per 100 grams.
| Cream Cheese | Egg | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.048 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | 0.007 G |
| DHA | ~ | 0.058 G |
| Total | 0.161 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both cream cheese and egg contain significant amounts of linoleic acid.
| Cream Cheese | Egg | |
|---|---|---|
| other omega 6 | 0.036 G | 0.022 G |
| linoleic acid | 1.212 G | 1.555 G |
| Total | 1.248 G | 1.577 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 Egg (Egg, whole, raw, fresh) .
Cream Cheese g
()
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Daily Values (%) |
Egg g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or cream cheese contain more calories in 100 grams?Both egg and cream cheese are high in calories. Cream cheese has 150% more calories than egg - egg has 143 calories in 100g and cream cheese has 350 calories.
Is egg or cream cheese better for protein?
Egg is a fantastic source of protein and it has 100% more protein than cream cheese - egg has 12.6g of protein per 100 grams and cream cheese has 6.2g of protein.
Does egg or cream cheese contain more calcium?
Both egg and cream cheese are high in calcium. Cream cheese has 70% more calcium than egg - egg has 56mg of calcium in 100 grams and cream cheese has 97mg of calcium.