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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
Yogurt and cream cheese contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and cream cheese has 132mg of potassium.
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 | ~ |
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 |
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 |
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) .
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 | |||