Cream Cheese vs. Passion Fruit

Nutrition comparison of Cream Cheese and Passion Fruit

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

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

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

  • Cream cheese has 3.2 times less carbohydrates than passion fruit.
  • Cream cheese has 66% less sugar than passion fruit.
  • Cream cheese has more thiamin, pantothenic acid and Vitamin B12, however, passion fruit contains more niacin.
  • Cream cheese is an excellent source of Vitamin A and calcium.
  • Passion fruit has signficantly more iron than cream cheese.
  • Passion fruit is an excellent source of Vitamin C, dietary fiber and potassium.
Detailed nutritional comparison of cream cheese and passion fruit 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 Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.

Image of Cream Cheese src
Image of Passion Fruit src

Calories and Carbs

calories

Cream cheese is high in calories and passion fruit has 72% less calories than cream cheese - passion fruit has 97 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 passion fruit for protein. Cream cheese has a macronutrient ratio of 7:6:87 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cream Cheese Passion Fruit
Protein 7% 8%
Carbohydrates 6% 86%
Fat 87% 6%
Alcohol ~ ~

carbohydrates

Cream cheese has 3.2 times less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.

dietary fiber

Passion fruit is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - passion fruit has 10.4g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.

sugar

Cream cheese has 66% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and cream cheese has 3.8g of sugar.

Protein

protein

Cream cheese has 180% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and cream cheese has 6.2g of protein.

Fat

saturated fat

Cream cheese is high in saturated fat and passion fruit has 100% less saturated fat than cream cheese - passion fruit has 0.06g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Passion fruit is an excellent source of Vitamin C and it has more Vitamin C than cream cheese - passion fruit has 30mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.

Vitamin A

Cream cheese is an excellent source of Vitamin A and it has 381% more Vitamin A than passion fruit - passion fruit has 64ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.

Vitamin E

Passion fruit and cream cheese contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.

Vitamin K

Passion fruit and cream cheese contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.

The B Vitamins

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

Cream Cheese Passion Fruit
Thiamin 0.023 MG ~
Riboflavin 0.23 MG 0.13 MG
Niacin 0.091 MG 1.5 MG
Pantothenic acid 0.517 MG ~
Vitamin B6 0.056 MG 0.1 MG
Folate 9 UG 14 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Cream cheese is an excellent source of calcium and it has 708% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and cream cheese has 97mg of calcium.

iron

Passion fruit has signficantly more iron than cream cheese - passion fruit has 1.6mg of iron per 100 grams and cream cheese has 0.11mg of iron.

potassium

Passion fruit is an excellent source of potassium and it has 164% more potassium than cream cheese - passion fruit has 348mg 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 Passion Fruit
beta-carotene 59 UG 743 UG
alpha-carotene 1 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 passion fruit per 100 grams.

Cream Cheese Passion Fruit
alpha linoleic acid 0.131 G 0.001 G
EPA 0.01 G ~
DPA 0.02 G ~
Total 0.161 G 0.001 G

omega 6s

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

Cream Cheese Passion Fruit
other omega 6 0.036 G ~
linoleic acid 1.212 G 0.41 G
Total 1.248 G 0.41 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 Passion Fruit (Passion-fruit, (granadilla), purple, raw) .

Cream Cheese g

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FAQ

Does passion fruit or cream cheese contain more calories in 100 grams?
Cream cheese is high in calories and passion fruit has 70% less calories than cream cheese - passion fruit has 97 calories in 100g and cream cheese has 350 calories.

Does passion fruit or cream cheese have more carbohydrates?
By weight, cream cheese has 3.2 times fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and cream cheese has 5.5g of carbohydrates.

Does passion fruit or cream cheese contain more calcium?
Cream cheese is a rich source of calcium and it has 710% more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and cream cheese has 97mg of calcium.

Does passion fruit or cream cheese contain more potassium?
Passion fruit is a rich source of potassium and it has 160% more potassium than cream cheese - passion fruit has 348mg of potassium in 100 grams and cream cheese has 132mg of potassium.