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.
Detailed nutritional comparison of cream cheese and yogurt 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 Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Cream Cheese src
Image of Yogurt src

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 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 Yogurt .

Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Yogurt (Yogurt, plain, whole milk) .

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MG cholesterol MG
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G Water G
G Starch G
G Alcohol 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.