Cream Cheese vs. Soy Flour
Nutrition comparison of Cream Cheese and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and soy flour:
- Both soy flour and cream cheese are high in calcium and calories.
- Cream cheese has 60% less sugar than soy flour.
- Cream cheese is an excellent source of Vitamin A.
- Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12.
- Soy flour is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soy flour and cream cheese are high in calories. Soy flour has a little more calories (6%) than cream cheese by weight - soy flour has 372 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Soy Flour | |
|---|---|---|
| Protein | 7% | 50% |
| Carbohydrates | 6% | 31% |
| Fat | 87% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and cream cheese has 82% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - soy flour has 16g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese has 60% less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 710% more protein than cream cheese - soy flour has 49.8g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and soy flour has 94% less saturated fat than cream cheese - soy flour has 1.3g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Soy flour has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Soy flour has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has 153 times more Vitamin A than soy flour - soy flour has 2ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Soy flour and cream cheese contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Soy flour and cream cheese contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cream cheese contains more Vitamin B12. Both cream cheese and soy flour contain significant amounts of riboflavin.
| Cream Cheese | Soy Flour | |
|---|---|---|
| Thiamin | 0.023 MG | 1.088 MG |
| Riboflavin | 0.23 MG | 0.28 MG |
| Niacin | 0.091 MG | 2.95 MG |
| Pantothenic acid | 0.517 MG | 1.55 MG |
| Vitamin B6 | 0.056 MG | 1.05 MG |
| Folate | 9 UG | 289 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both soy flour and cream cheese are high in calcium. Soy flour has 194% more calcium than cream cheese - soy flour has 285mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Soy flour is an excellent source of iron and it has 73 times more iron than cream cheese - soy flour has 8.2mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 14 times more potassium than cream cheese - soy flour has 2090mg 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 | Soy Flour | |
|---|---|---|
| beta-carotene | 59 UG | 24 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than cream cheese per 100 grams, however, cream cheese contains more dpa than soy flour per 100 grams.
| Cream Cheese | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.555 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than cream cheese per 100 grams.
| Cream Cheese | Soy Flour | |
|---|---|---|
| other omega 6 | 0.045 G | 0.025 G |
| linoleic acid | 1.212 G | 3.66 G |
| Total | 1.257 G | 3.685 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 Soy Flour .
Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Soy Flour (Soy flour, low-fat) .
Cream Cheese 100g
(
100 g
)
|
Daily Values (%) |
Soy Flour 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 350KCAL 18% |
|
5% | calories | 6% |
|
372KCAL 19% | |
| 5.5G 2% |
|
5% | carbohydrates | 464% |
|
31G 12% | |
|
|
5% | dietary fiber | >999% |
|
16G 64% | ||
| 3.8G | 5% | sugar | 145% | 9.3G | |||
| 34G 54% |
|
282% | total fat | 5% |
|
8.9G 14% | |
| 20G 112% |
|
>999% | saturated fat | 5% |
|
1.3G 7% | |
| 8.9G | 493% | monounsaturated fat | 5% | 1.5G | |||
| 1.5G | 5% | polyunsaturated fat | 180% | 4.2G | |||
| 1.2G | >999% | trans fat | 5% | ||||
| 101MG | >999% | cholesterol | 5% | ||||
| 314MG 21% |
|
>999% | sodium | 5% |
|
9MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 308UG 44% |
|
>999% | Vitamin A | 5% |
|
2UG 0.3% | |
| 97MG 10% |
|
5% | calcium | 194% |
|
285MG 29% | |
| 0.11MG 1% |
|
5% | iron | >999% |
|
8.2MG 46% | |
| 9MG 3% |
|
5% | magnesium | >999% |
|
285MG 92% | |
| 132MG 6% |
|
5% | potassium | >999% |
|
2090MG 91% | |
| 0.02MG 2% |
|
5% | thiamin (Vit B1) | >999% |
|
1.1MG 99% | |
| 0.23MG 21% |
|
5% | riboflavin (Vit B2) | 22% |
|
0.28MG 26% | |
| 0.09MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
3MG 21% | |
| 0.06MG 4% |
|
5% | Vitamin B6 | >999% |
|
1.1MG 81% | |
| 0.52MG 10% |
|
5% | pantothenic acid (Vit B5) | 208% |
|
1.6MG 31% | |
| 9UG 2% |
|
5% | folate (Vit B9) | >999% |
|
289UG 72% | |
| 0.22UG 9% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.86MG 6% |
|
56% | Vitamin E | 5% |
|
0.55MG 4% | |
| 2.1UG 2% |
|
5% | Vitamin K | 86% |
|
3.9UG 4% | |
| 6.2G 12% |
|
5% | protein | 706% |
|
50G 100% | |
| 27MG 6% |
|
5% | choline | 611% |
|
192MG 45% | |
| 0.02MG 2% |
|
5% | copper | >999% |
|
1.6MG 133% | |
| 0.01MG 1% |
|
5% | manganese | >999% |
|
3.2MG 175% | |
| 107MG 15% |
|
5% | phosphorus | 531% |
|
675MG 96% | |
| 8.6UG 16% |
|
5% | selenium | 586% |
|
59UG 107% | |
| 0.5MG 6% |
|
5% | zinc | 720% |
|
4.1MG 51% | |
| 53G | >999% | Water | 5% | 4.6G | |||
| 0.35G | 5% | Starch | >999% | 5.3G | |||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7). |
|||||||
FAQ
Does soy flour or cream cheese contain more calories in 100 grams?Both soy flour and cream cheese are high in calories. Soy flour has a little more calories ( 10%) than cream cheese by weight - soy flour has 372 calories in 100g and cream cheese has 350 calories.
Is soy flour or cream cheese better for protein?
Soy flour is a fantastic source of protein and it has 710% more protein than cream cheese - soy flour has 49.8g of protein per 100 grams and cream cheese has 6.2g of protein.
Does soy flour or cream cheese have more carbohydrates?
By weight, soy flour is high in carbohydrates and cream cheese has 80% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and cream cheese has 5.5g of carbohydrates.
Does soy flour or cream cheese contain more calcium?
Both soy flour and cream cheese are high in calcium. Soy flour has 190% more calcium than cream cheese - soy flour has 285mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does soy flour or cream cheese contain more iron?
Soy flour is an abundant source of iron and it has 73 times more iron than cream cheese - soy flour has 8.2mg of iron in 100 grams and cream cheese has 0.11mg of iron.
Does soy flour or cream cheese contain more potassium?
Soy flour is a rich source of potassium and it has 14 times more potassium than cream cheese - soy flour has 2090mg of potassium in 100 grams and cream cheese has 132mg of potassium.