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  6. Cream cheese vs. Yogurt

Cream cheese vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between Cream cheese and Yogurt

  • Cream cheese has more Vitamin A RAE, Vitamin E , Polyunsaturated fat, and Monounsaturated Fat, however, Yogurt is higher in Vitamin B12.
  • Cream cheese covers your daily need of Saturated Fat 100% more than Yogurt.
  • Cream cheese has 308 times more Vitamin A RAE than Yogurt. While Cream cheese has 308µg of Vitamin A RAE, Yogurt has only 1µg.
  • Yogurt has less Saturated Fat.

These are the specific foods used in this comparison Cheese, cream and Yogurt, Greek, plain, nonfat.

Infographic

Cream cheese vs Yogurt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cream cheese
Cream cheese
3
:
7
Yogurt
Yogurt
Contains more Iron +57.1%
Contains more Manganese +22.2%
Contains more Calcium +13.4%
Contains more Magnesium +22.2%
Contains more Phosphorus +26.2%
Contains less Sodium -88.5%
Contains more Selenium +12.8%
Equal in Potassium - 141
Equal in Zinc - 0.52
Equal in Copper - 0.017
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +57.1%
Contains more Manganese +22.2%
Contains more Calcium +13.4%
Contains more Magnesium +22.2%
Contains more Phosphorus +26.2%
Contains less Sodium -88.5%
Contains more Selenium +12.8%
Equal in Potassium - 141
Equal in Zinc - 0.52
Equal in Copper - 0.017

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cream cheese
Cream cheese
5
:
4
Yogurt
Yogurt
Contains more Vitamin A +27675%
Contains more Vitamin E +8500%
Contains more Vitamin B5 +56.2%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +240.9%
Equal in Vitamin B1 - 0.023
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +27675%
Contains more Vitamin E +8500%
Contains more Vitamin B5 +56.2%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +240.9%
Equal in Vitamin B1 - 0.023

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream cheese
Cream cheese
3
:
2
Yogurt
Yogurt
Contains more Fats +8730.8%
Contains more Carbs +53.3%
Contains more Other +76.4%
Contains more Protein +65.7%
Contains more Water +61.7%
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +8730.8%
Contains more Carbs +53.3%
Contains more Other +76.4%
Contains more Protein +65.7%
Contains more Water +61.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +16705.7%
Contains more Polyunsaturated fat +12258.3%
Contains less Saturated Fat -99.4%
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +16705.7%
Contains more Polyunsaturated fat +12258.3%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
1
Yogurt
Yogurt
Contains more Starch +∞%
Contains more Lactose +48%
Contains more Galactose +∞%
Cream cheese
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Starch +∞%
Contains more Lactose +48%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cream cheese Yogurt
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cream cheese Yogurt Opinion
Net carbs 5.52g 3.6g Cream cheese
Protein 6.15g 10.19g Yogurt
Fats 34.44g 0.39g Cream cheese
Carbs 5.52g 3.6g Cream cheese
Calories 350kcal 59kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 3.76g 3.24g Yogurt
Calcium 97mg 110mg Yogurt
Iron 0.11mg 0.07mg Cream cheese
Magnesium 9mg 11mg Yogurt
Phosphorus 107mg 135mg Yogurt
Potassium 132mg 141mg Yogurt
Sodium 314mg 36mg Yogurt
Zinc 0.5mg 0.52mg Yogurt
Copper 0.018mg 0.017mg Cream cheese
Manganese 0.011mg 0.009mg Cream cheese
Selenium 8.6µg 9.7µg Yogurt
Vitamin A 1111IU 4IU Cream cheese
Vitamin A RAE 308µg 1µg Cream cheese
Vitamin E 0.86mg 0.01mg Cream cheese
Vitamin B1 0.023mg 0.023mg
Vitamin B2 0.23mg 0.278mg Yogurt
Vitamin B3 0.091mg 0.208mg Yogurt
Vitamin B5 0.517mg 0.331mg Cream cheese
Vitamin B6 0.056mg 0.063mg Yogurt
Folate 9µg 7µg Cream cheese
Vitamin B12 0.22µg 0.75µg Yogurt
Vitamin K 2.1µg 0µg Cream cheese
Tryptophan 0.069mg Cream cheese
Threonine 0.233mg Cream cheese
Isoleucine 0.324mg Cream cheese
Leucine 0.657mg Cream cheese
Lysine 0.567mg Cream cheese
Methionine 0.191mg Cream cheese
Phenylalanine 0.291mg Cream cheese
Valine 0.395mg Cream cheese
Histidine 0.175mg Cream cheese
Cholesterol 101mg 5mg Yogurt
Trans Fat 0.006g Cream cheese
Saturated Fat 20.213g 0.117g Yogurt
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Monounsaturated Fat 8.907g 0.053g Cream cheese
Polyunsaturated fat 1.483g 0.012g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cream cheese
Omega-6 - Linoleic acid 0.807g 0.01g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g 0g Cream cheese
Omega-3 - ALA 0.125g 0.001g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g 0g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g 0g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Cream cheese
17%
Yogurt
Minerals Daily Need Coverage Score
21%
Cream cheese
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 278mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 96mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 20.096g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 19)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.