Flaxseed vs Cream Cheese: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Flaxseed is generally healthier
Flaxseed comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (18g vs 5.9g), more fiber (27g vs 0g), less sodium (30mg vs 321mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cream Cheese
342 kcal
More Protein
Flaxseed
18g
More Fiber
Flaxseed
27g
Less Sugar
Cream Cheese
0.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Flaxseed | Cream Cheese | Difference |
|---|---|---|---|
| Calories | 534kcal | 342kcal✓ | +192.0kcal |
| Protein | 18g✓ | 5.9g | +12.1g |
| Carbohydrates | 29g | 4.1g✓ | +24.9g |
| Fat | 42g | 34g✓ | +8.0g |
| Fiber | 27g✓ | 0g | +27.0g |
| Sugar | 1.6g | 0.4g✓ | +1.2g |
| Sodium | 30mg✓ | 321mg | -291.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Flaxseed
Cream Cheese
Diet Compatibility
Flaxseed
Cream Cheese
When to Choose Flaxseed
- ✓Higher in protein (18g vs 5.9g)
- ✓More fiber (27g vs 0g)
- ✓Lower sodium (30mg vs 321mg)
Common Uses
When to Choose Cream Cheese
- ✓Lower in calories (342 vs 534)
- ✓Lower in carbs (4.1g vs 29g)
- ✓Less sugar (0.4g vs 1.6g)
Common Uses
Flaxseed vs Cream Cheese: Nutritional Analysis
Flaxseed is more calorie-dense at 534 calories per 100g compared to 342 for Cream Cheese, a difference of 192 calories. On the protein front, Flaxseed delivers more with 18g per 100g versus 5.9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Flaxseed and Cream Cheese tell different nutritional stories. Flaxseed provides 29g of carbohydrates, 42g of fat, and 27g of fiber per 100g, while Cream Cheese contains 4.1g carbs, 34g fat, and 0g fiber. The higher fiber content in Flaxseed supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Flaxseed contains 1.6g while Cream Cheese has 0.4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Cream Cheese is the lower-calorie choice at 342 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Flaxseed provides more protein (18g/100g), supporting muscle repair and growth.
- For sustained energy: Flaxseed offers more fiber (27g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Flaxseed or Cream Cheese?
Flaxseed has more calories with 534 kcal per 100g, compared to Cream Cheese with 342 kcal. That's a difference of 192 calories per 100g serving.
Is Flaxseed healthier than Cream Cheese?
Based on our nutritional analysis, Flaxseed is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Flaxseed has 534 calories, 18g protein, and 27g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Flaxseed and Cream Cheese?
Flaxseed has more protein with 18g per 100g, compared to Cream Cheese with 5.9g. Flaxseed provides 12.1g more protein per 100g serving.
Which is better for weight loss, Flaxseed or Cream Cheese?
For weight loss, Cream Cheese is the better choice with only 342 calories per 100g compared to 534 calories in Flaxseed. Flaxseed also offers 27g of fiber per 100g, which helps you feel fuller longer.
Does Flaxseed or Cream Cheese have fewer carbs?
Cream Cheese has fewer carbs with 4.1g per 100g, compared to Flaxseed with 29g. If you're following a low-carb diet, Cream Cheese is the better option with 24.9g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.