Yogurt vs. Cream cheese — In-Depth Nutrition Comparison
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Summary of differences between yogurt and cream cheese
- Yogurt has more vitamin B12; however, cream cheese is higher in vitamin A, vitamin E, monounsaturated fat, and polyunsaturated fat.
- Cream cheese covers your daily need for saturated fat, 100% more than yogurt.
- Yogurt has 3 times more vitamin B12 than cream cheese. While yogurt has 0.75µg of vitamin B12, cream cheese has only 0.22µg.
- Yogurt has less sodium.
- The glycemic index of yogurt is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Cheese, cream.
Infographic
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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.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +13.4% |
| Contains more PhosphorusPhosphorus | +26.2% |
| Contains less SodiumSodium | -88.5% |
| Contains more SeleniumSelenium | +12.8% |
| Contains more IronIron | +57.1% |
| Contains more ManganeseManganese | +22.2% |
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.
| 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 | +30700% |
| Contains more Vitamin EVitamin E | +8500% |
| Contains more Vitamin B5Vitamin B5 | +56.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +80.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.117g | 20.213g | 91% |
| Fats | 0.39g | 34.44g | 52% |
| Vitamin A | 1µg | 308µg | 34% |
| Cholesterol | 5mg | 101mg | 32% |
| Vitamin B12 | 0.75µg | 0.22µg | 22% |
| Monounsaturated fat | 0.053g | 8.907g | 22% |
| Calories | 59kcal | 350kcal | 15% |
| Sodium | 36mg | 314mg | 12% |
| Polyunsaturated fat | 0.012g | 1.483g | 10% |
| Protein | 10.19g | 6.15g | 8% |
| Vitamin E | 0.01mg | 0.86mg | 6% |
| Vitamin B2 | 0.278mg | 0.23mg | 4% |
| Phosphorus | 135mg | 107mg | 4% |
| Vitamin B5 | 0.331mg | 0.517mg | 4% |
| Selenium | 9.7µg | 8.6µg | 2% |
| Choline | 15.1mg | 27.2mg | 2% |
| Vitamin K | 0µg | 2.1µg | 2% |
| Carbs | 3.6g | 5.52g | 1% |
| Folate | 7µg | 9µg | 1% |
| Vitamin B6 | 0.063mg | 0.056mg | 1% |
| Vitamin B3 | 0.208mg | 0.091mg | 1% |
| Calcium | 110mg | 97mg | 1% |
| Iron | 0.07mg | 0.11mg | 1% |
| Net carbs | 3.6g | 5.52g | N/A |
| Magnesium | 11mg | 9mg | 0% |
| Potassium | 141mg | 132mg | 0% |
| Sugar | 3.24g | 3.76g | N/A |
| Copper | 0.017mg | 0.018mg | 0% |
| Zinc | 0.52mg | 0.5mg | 0% |
| Starch | 0.35g | 0% | |
| Manganese | 0.009mg | 0.011mg | 0% |
| Vitamin B1 | 0.023mg | 0.023mg | 0% |
| Trans fat | 0.006g | N/A | |
| 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 | 0g | 0.01g | N/A |
| Omega-3 - ALA | 0.001g | 0.125g | N/A |
| Omega-3 - DPA | 0g | 0.02g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.002g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.036g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 0.01g | 0.807g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
6.15 g
Fats:
34.44 g
Carbs:
5.52 g
Water:
52.62 g
Other:
1.27 g
| Contains more ProteinProtein | +65.7% |
| Contains more WaterWater | +61.7% |
| Contains more FatsFats | +8730.8% |
| Contains more CarbsCarbs | +53.3% |
| Contains more OtherOther | +76.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
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 | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +16705.7% |
| Contains more Poly. FatPolyunsaturated fat | +12258.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
Starch:
0.35 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
3.76 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more LactoseLactose | +48% |
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
