Cream Cheese vs. Squash

Nutrition comparison of Cream Cheese and Cooked Squash


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cream cheese versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

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

  • Both squash and cream cheese are high in Vitamin A and calcium.
  • Squash has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12.
  • Squash is a great source of Vitamin C and potassium.
  • Squash is an excellent source of dietary fiber.
Detailed nutritional comparison of cream cheese and squash 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 Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Cream Cheese src
Image of Squash src

Calories and Carbs

calories

Cream cheese is high in calories and squash has 89% less calories than cream cheese - squash has 40 calories per 100 grams and cream cheese has 350 calories.

For macronutrient ratios, cream cheese is much lighter in carbs, much heavier in fat and similar to squash for protein. Cream cheese has a macronutrient ratio of 7:6:87 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cream Cheese Squash
Protein 7% 8%
Carbohydrates 6% 90%
Fat 87% 2%
Alcohol ~ ~

carbohydrates

Squash and cream cheese contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.

dietary fiber

Squash is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - squash has 3.2g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.

sugar

Squash and cream cheese contain similar amounts of sugar - squash has 2g of sugar per 100 grams and cream cheese has 3.8g of sugar.

Protein

protein

Cream cheese has 583% more protein than squash - squash has 0.9g of protein per 100 grams and cream cheese has 6.2g of protein.

Fat

saturated fat

Cream cheese is high in saturated fat and squash has 100% less saturated fat than cream cheese - squash has 0.02g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.

trans fat

Squash has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and squash does not contain significant amounts.

cholesterol

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

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has more Vitamin C than cream cheese - squash has 15.1mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.

Vitamin A

Both squash and cream cheese are high in Vitamin A. Squash has 81% more Vitamin A than cream cheese - squash has 558ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.

Vitamin E

Squash and cream cheese contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.

Vitamin K

Squash and cream cheese contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.

The B Vitamins

Squash has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12. Both cream cheese and squash contain significant amounts of pantothenic acid.

Cream Cheese Squash
Thiamin 0.023 MG 0.072 MG
Riboflavin 0.23 MG 0.017 MG
Niacin 0.091 MG 0.969 MG
Pantothenic acid 0.517 MG 0.359 MG
Vitamin B6 0.056 MG 0.124 MG
Folate 9 UG 19 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Both squash and cream cheese are high in calcium. Cream cheese has 137% more calcium than squash - squash has 41mg of calcium per 100 grams and cream cheese has 97mg of calcium.

iron

Squash has 445% more iron than cream cheese - squash has 0.6mg of iron per 100 grams and cream cheese has 0.11mg of iron.

potassium

Squash is a great source of potassium and it has 115% more potassium than cream cheese - squash has 284mg 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 Squash
beta-carotene 59 UG 4570 UG
alpha-carotene 1 UG 1130 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 squash per 100 grams.

Cream Cheese Squash
alpha linoleic acid 0.131 G 0.024 G
EPA 0.01 G ~
DPA 0.02 G ~
Total 0.161 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, cream cheese has more linoleic acid than squash per 100 grams.

Cream Cheese Squash
other omega 6 0.036 G ~
linoleic acid 1.212 G 0.014 G
Total 1.248 G 0.014 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 Squash .

Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

Cream Cheese g

()
Daily Values (%)

Cooked Squash g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does squash or cream cheese contain more calories in 100 grams?
Cream cheese is high in calories and squash has 90% less calories than cream cheese - squash has 40 calories in 100g and cream cheese has 350 calories.

Does squash or cream cheese have more carbohydrates?
By weight, squash and cream cheese contain similar amounts of carbs - squash has 10.5g of carbs for 100g and cream cheese has 5.5g of carbohydrates.

Does squash or cream cheese contain more calcium?
Both squash and cream cheese are high in calcium. Cream cheese has 140% more calcium than squash - squash has 41mg of calcium in 100 grams and cream cheese has 97mg of calcium.

Compare Food