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.
Detailed nutritional comparison of cream cheese and pumpkin puree 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 Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cream Cheese src
Image of Pumpkin Puree src

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 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 Pumpkin Puree .

Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Pumpkin Puree (Pumpkin, canned, without salt) .

Cream Cheese g

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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.