Cream cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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Significant differences between cream cheese and Greek yogurt

Cream cheese has more fats, vitamin A, and vitamin E; however, Greek yogurt is richer in vitamin B12 and protein.
Cream cheese covers your daily saturated fat needs 89% more than Greek yogurt.
Greek yogurt has 154 times less vitamin A than cream cheese. Cream cheese has 308µg of vitamin A, while Greek yogurt has 2µg.
Greek yogurt contains less sodium.
Greek yogurt has a higher glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of cream cheese is 0.

Specific food types used in this comparison are Cheese, cream and Yogurt, Greek, plain, whole milk.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cream cheese

Greek yogurt

Contains more IronIron	+∞%
Contains more ManganeseManganese	+22.2%

Contains more MagnesiumMagnesium	+22.2%
Contains more PhosphorusPhosphorus	+26.2%
Contains less SodiumSodium	-88.9%
Contains more SeleniumSelenium	+12.8%

~equal in Calcium ~100mg

~equal in Potassium ~141mg

~equal in Copper ~0.017mg

~equal in Zinc ~0.52mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cream cheese

Greek yogurt

Contains more Vitamin AVitamin A	+15300%
Contains more Vitamin EVitamin E	+8500%
Contains more Vitamin B5Vitamin B5	+56.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+80%

Contains more Vitamin B2Vitamin B2	+20.9%
Contains more Vitamin B3Vitamin B3	+128.6%
Contains more Vitamin B6Vitamin B6	+12.5%
Contains more Vitamin B12Vitamin B12	+240.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.023mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	20.213g	2.395g	81%
Fats	34.44g	5g	45%
Vitamin A	308µg	2µg	34%
Cholesterol	101mg	13mg	29%
Vitamin B12	0.22µg	0.75µg	22%
Monounsaturated fat	8.907g	2.136g	17%
Calories	350kcal	97kcal	13%
Sodium	314mg	35mg	12%
Polyunsaturated fat	1.483g	0.469g	7%
Protein	6.15g	9g	6%
Vitamin E	0.86mg	0.01mg	6%
Omega-3 (ALA)	0.125g	0.023g	6%
Phosphorus	107mg	135mg	4%
Vitamin B2	0.23mg	0.278mg	4%
Vitamin B5	0.517mg	0.331mg	4%
Omega-6 (Linoleic acid)	0.807g	0.209g	4%
Selenium	8.6µg	9.7µg	2%
Vitamin K	2.1µg	0µg	2%
Choline	27.2mg	15.1mg	2%
Carbs	5.52g	3.98g	1%
Iron	0.11mg	0mg	1%
Vitamin B3	0.091mg	0.208mg	1%
Vitamin B6	0.056mg	0.063mg	1%
Folate	9µg	5µg	1%
Protein per 100 calories	1.8g	9.3g	N/A
Calories per 10 g protein	569kcal	108kcal	N/A
Weight per 100 calories	29g	103g	N/A
Unsaturated / Saturated Fat ratio	0.51	1.1	N/A
Net carbs	5.52g	3.98g	N/A
Magnesium	9mg	11mg	0%
Calcium	97mg	100mg	0%
Potassium	132mg	141mg	0%
Sugar	3.76g	4g	N/A
Copper	0.018mg	0.017mg	0%
Zinc	0.5mg	0.52mg	0%
Starch	0.35g		0%
Manganese	0.011mg	0.009mg	0%
Vitamin B1	0.023mg	0.023mg	0%
Tryptophan	0.069mg		0%
Threonine	0.233mg		0%
Isoleucine	0.324mg		0%
Leucine	0.657mg		0%
Lysine	0.567mg		0%
Methionine	0.191mg		0%
Phenylalanine	0.291mg		0%
Valine	0.395mg		0%
Histidine	0.175mg		0%
Omega-3 (EPA)	0.01g	0g	N/A
Omega-3 (DHA)	0g	0.004g	N/A
Omega-3 (DPA)	0.02g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.002g	0g	N/A
Omega-6 (Gamma-linolenic acid)	0.002g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.036g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.007g	0g	N/A