Cream Cheese vs. Yogurt
Nutrition comparison of Cream Cheese and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and yogurt:
- Both yogurt and cream cheese are high in calcium.
- Cream cheese is an excellent source of Vitamin A.
- Yogurt has 6.7 times less cholesterol than cream cheese.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and yogurt has 83% less calories than cream cheese - yogurt has 61 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 yogurt per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Yogurt | |
|---|---|---|
| Protein | 7% | 22% |
| Carbohydrates | 6% | 30% |
| Fat | 87% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and cream cheese contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
sugar
Yogurt and cream cheese contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Cream cheese has 77% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and yogurt has 90% less saturated fat than cream cheese - yogurt has 2.1g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Yogurt has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Yogurt has 6.7 times less cholesterol than cream cheese - yogurt has 13mg of cholesterol per 100 grams and cream cheese has 101mg of cholesterol.
Vitamins
Vitamin C
Yogurt and cream cheese contain similar amounts of Vitamin C - yogurt has 0.5mg 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 10 times more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin D
Yogurt and cream cheese contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and cream cheese does not contain significant amounts.
Vitamin E
Yogurt and cream cheese contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Yogurt and cream cheese contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Both cream cheese and yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cream Cheese | Yogurt | |
|---|---|---|
| Thiamin | 0.023 MG | 0.029 MG |
| Riboflavin | 0.23 MG | 0.142 MG |
| Niacin | 0.091 MG | 0.075 MG |
| Pantothenic acid | 0.517 MG | 0.389 MG |
| Vitamin B6 | 0.056 MG | 0.032 MG |
| Folate | 9 UG | 7 UG |
| Vitamin B12 | 0.22 UG | 0.37 UG |
Minerals
calcium
Both yogurt and cream cheese are high in calcium. Yogurt has 25% more calcium than cream cheese - yogurt has 121mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Yogurt and cream cheese contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Yogurt and cream cheese contain similar amounts of potassium - yogurt has 155mg 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 | Yogurt | |
|---|---|---|
| beta-carotene | 59 UG | 5 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 yogurt per 100 grams.
| Cream Cheese | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.027 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than yogurt per 100 grams.
| Cream Cheese | Yogurt | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.065 G |
| Total | 1.248 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Cream Cheese g
()
|
Daily Values (%) |
Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yogurt or cream cheese contain more calories in 100 grams?Cream cheese is high in calories and yogurt has 80% less calories than cream cheese - yogurt has 61 calories in 100g and cream cheese has 350 calories.
Does yogurt or cream cheese contain more calcium?
Both yogurt and cream cheese are high in calcium. Yogurt has 30% more calcium than cream cheese - yogurt has 121mg of calcium in 100 grams and cream cheese has 97mg of calcium.