Greek yogurt vs. Cream cheese — Health Impact and Nutrition Comparison

Calories

Cream cheese is over 3.6 times higher in calories than Greek yogurt. Cream cheese provides 350 calories, whereas Greek yogurt provides 97.

Protein

Greek yogurt is 1.5 times richer in proteins compared to cream cheese. The amount of protein in Greek yogurt is 9 g per 100g, and 6.15 g in cream cheese. 

Fats

Greek yogurt is lower in fat compared to cream cheese. Cream cheese has its consistency due to its higher amounts of fat. The fat in Greek yogurt is 5 grams, while the fat in cream cheese is 34.44 grams.

Saturated, monounsaturated, and polyunsaturated fat amounts are higher in cream cheese.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Greek yogurt

1

Saturated Fat: Sat. Fat 2.395 g

Monounsaturated Fat: Mono. Fat 2.136 g

Polyunsaturated fat: Poly. Fat 0.469 g

Cream cheese

2

Saturated Fat: Sat. Fat 20.213 g

Monounsaturated Fat: Mono. Fat 8.907 g

Polyunsaturated fat: Poly. Fat 1.483 g

Contains less Sat. FatSaturated Fat

-88.2%

Contains more Mono. FatMonounsaturated Fat	+317%
Contains more Poly. FatPolyunsaturated fat	+216.2%

Cholesterol 

In comparing Greek yogurt's and cream cheese's cholesterol content, Greek yogurt has a substantially lower cholesterol content. Greek yogurt contains 13mg of cholesterol, while cream cheese has a higher cholesterol content of 101mg. 

Carbohydrates

Greek yogurt has lower amounts of carbs compared to cream cheese. Greek yogurt contains 3.98g of carbohydrates compared to cream cheese, which contains 5.52g.  Both are not good sources of dietary fiber.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Greek yogurt

0

Cream cheese

0

Starch: 0.35 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 3.76 g

Maltose: 0 g

Galactose: 0 g

Vitamins

Cream cheese contains 74 times more vitamin A and 86 times more vitamin E. Greek yogurt, on the other hand, contains more vitamin B2 (riboflavin) and vitamin B3 (niacin) than cream cheese. 

While cream cheese is richer in vitamin B5 (0.517mg) (Pantothenic Acid) and folate (9 mg), Greek yogurt provides more vitamin B12 (0.75 mg) and B6 (0.063 mg) compared to cream cheese. Cream cheese contains vitamin K (2.1 g), whereas Greek yogurt does not contain measurable amounts. Both contain an equal amount of vitamin B1 (thiamin).

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.

Greek yogurt

4

Cream cheese

6

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%

Contains more Vitamin AVitamin A	+7306.7%
Contains more Vitamin E Vitamin E	+8500%
Contains more Vitamin B5Vitamin B5	+56.2%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+80%
Contains more CholineCholine	+80.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.023mg

Minerals

There is a marginal difference of 3mg between Greek yogurt and cream cheese regarding calcium content. While cream cheese holds a slight advantage in iron (0.11mg) compared to Greek yogurt (0mg), the differences are minimal. 

Greek yogurt showcases higher levels of magnesium (11mg) and phosphorus (135mg) in comparison to cream cheese (9mg and 107mg, respectively). Potassium content is slightly elevated in Greek yogurt (141mg) versus cream cheese (132mg). Notably, sodium is significantly higher in cream cheese (314mg) compared to Greek yogurt (35mg). 

Zinc content is nearly identical, with Greek yogurt at 0.52mg and cream cheese at 0.5mg. Both the copper and manganese values are very close. Selenium content is marginally higher in Greek yogurt at 9.7 g, compared to 8.6 g in cream cheese. 

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.

Greek yogurt

4

Cream cheese

2

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

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

~equal in Calcium ~97mg

~equal in Potassium ~132mg

~equal in Copper ~0.018mg

~equal in Zinc ~0.5mg

Glycemic Index

Greek yogurt has a glycemic index 12, indicating a low impact on blood sugar levels. On the other hand, cream cheese has a glycemic index of  0, which is also categorized as low.

Acidity

Greek yogurt and cream cheese have acidic pH levels, but their potential renal acid load (PRAL) scores differ. Cream cheese has a PRAL score of 2.7 (acidic), indicating a lower acidity level than Greek yogurt, which has a PRAL score of 4.9 (acidic).

Potential Benefits 

While cream cheese contains minimal protein, Greek yogurt is a robust source of this essential macronutrient. Various bodily functions depend on proteins, including muscle maintenance, immune support, and tissue repair (5).  Beyond protein, Greek yogurt provides vital vitamins and minerals, including zinc, selenium, and B12. These nutrients support immune system performance, nervous system function, red blood cell creation, and energy generation (6, 7).  In contrast, cream cheese's protein content is notably lower and lacks the nutrient richness of Greek yogurt. On the other hand, cream cheese is a notable source of vitamin A. Vitamin A is crucial for vision, immune system support, and the integrity of various tissues, including the skin, lungs, and intestines (8, 9). Additionally, cream cheese supplies antioxidants, such as lutein and zeaxanthin, which defend the body against free radicals, preventing cellular damage. These antioxidants, essential for eye health, contribute to the overall nutritional profile of cream cheese (10, 11, 12). 

Cardiovascular Health

In moderation, cream cheese can have neutral to positive impacts on cardiovascular health. However, excessive consumption may elevate the risk of cardiovascular diseases due to increased saturated fats (13). On the other hand, yogurt has demonstrated beneficial effects on heart disease risk factors, including high blood pressure and cholesterol (14). Yogurt's fermented dairy content improves cardiovascular health by reducing plaque buildup and artery stiffness (15). The probiotics in yogurt and cream cheese may contribute to lowering cholesterol levels, as evidenced by research showing a decrease in total and LDL (bad) cholesterol with daily probiotic-rich yogurt intake (16).

  Digestive Health

Both cream cheese and Greek yogurt share the beneficial presence of probiotics, which are friendly bacteria known for their positive impact on health (17). These probiotics support the immune system, reduce inflammation, and foster a balanced gut microbiome (18, 19, 20, 21, 22). Additionally, both dairy products offer a low lactose content, making them suitable for individuals with lactose intolerance (23, 24, 25). However, while cream cheese is specifically recognized for its probiotic properties and antioxidant content, Greek yogurt stands out for its natural richness in protein. 

Cancer

The risk of breast cancer may be raised by eating a lot of cream cheese. (26)

High-calcium diets are directly associated with prostate cancer development. (27)