Cream Cheese vs. Pumpkin Puree
Nutrition comparison of Cream Cheese and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and pumpkin puree:
- Both pumpkin puree and cream cheese are high in Vitamin A.
- Cream cheese has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin.
- Cream cheese is an excellent source of calcium.
- Pumpkin puree is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and pumpkin puree has 90% less calories than cream cheese - pumpkin puree has 34 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Pumpkin Puree | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 6% | 82% |
| Fat | 87% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and cream cheese contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than cream cheese - pumpkin puree has 2.9g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Pumpkin puree and cream cheese contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 459% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and pumpkin puree has 99% less saturated fat than cream cheese - pumpkin puree has 0.15g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Pumpkin puree has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
cholesterol
Pumpkin puree has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than cream cheese - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Both pumpkin puree and cream cheese are high in Vitamin A. Pumpkin puree has 153% more Vitamin A than cream cheese - pumpkin puree has 778ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Pumpkin puree and cream cheese contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Pumpkin puree and cream cheese contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Cream cheese has more riboflavin and Vitamin B12, however, pumpkin puree contains more niacin. Both cream cheese and pumpkin puree contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cream Cheese | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.023 MG | 0.024 MG |
| Riboflavin | 0.23 MG | 0.054 MG |
| Niacin | 0.091 MG | 0.367 MG |
| Pantothenic acid | 0.517 MG | 0.4 MG |
| Vitamin B6 | 0.056 MG | 0.056 MG |
| Folate | 9 UG | 12 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Cream cheese is an excellent source of calcium and it has 273% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Pumpkin puree has 11 times more iron than cream cheese - pumpkin puree has 1.4mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 56% more potassium than cream cheese - pumpkin puree has 206mg 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 | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 59 UG | 6940 UG |
| alpha-carotene | 1 UG | 4795 UG |
| lutein + zeaxanthin | 7 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than pumpkin puree per 100 grams.
| Cream Cheese | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.008 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than pumpkin puree per 100 grams.
| Cream Cheese | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.007 G |
| Total | 1.248 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Cream Cheese g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 pumpkin puree or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and pumpkin puree has 90% less calories than cream cheese - pumpkin puree has 34 calories in 100g and cream cheese has 350 calories.
Does pumpkin puree or cream cheese have more carbohydrates?
By weight, pumpkin puree and cream cheese contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does pumpkin puree or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 270% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and cream cheese has 97mg of calcium.