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  6. Yogurt vs. Cream cheese

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 RAE, Vitamin E , Monounsaturated Fat, and Polyunsaturated fat.
  • Cream cheese covers your daily need of 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.

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

Infographic

Yogurt vs Cream cheese 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.
Yogurt
Yogurt
7
:
3
Cream cheese
Cream cheese
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%
Contains more Iron +57.1%
Contains more Manganese +22.2%
Equal in Potassium - 132
Equal in Zinc - 0.5
Equal in Copper - 0.018
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
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%
Contains more Iron +57.1%
Contains more Manganese +22.2%
Equal in Potassium - 132
Equal in Zinc - 0.5
Equal in Copper - 0.018

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.
Yogurt
Yogurt
4
:
5
Cream cheese
Cream cheese
Contains more Vitamin B2 +20.9%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +240.9%
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 +∞%
Equal in Vitamin B1 - 0.023
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%
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%
Contains more Vitamin B2 +20.9%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B6 +12.5%
Contains more Vitamin B12 +240.9%
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 +∞%
Equal in Vitamin B1 - 0.023

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Cream cheese
Cream cheese
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Lactose +48%
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
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
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Lactose +48%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Cream cheese
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 Yogurt Cream cheese Opinion
Net carbs 3.6g 5.52g Cream cheese
Protein 10.19g 6.15g Yogurt
Fats 0.39g 34.44g Cream cheese
Carbs 3.6g 5.52g Cream cheese
Calories 59kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 3.24g 3.76g Yogurt
Calcium 110mg 97mg Yogurt
Iron 0.07mg 0.11mg Cream cheese
Magnesium 11mg 9mg Yogurt
Phosphorus 135mg 107mg Yogurt
Potassium 141mg 132mg Yogurt
Sodium 36mg 314mg Yogurt
Zinc 0.52mg 0.5mg Yogurt
Copper 0.017mg 0.018mg Cream cheese
Manganese 0.009mg 0.011mg Cream cheese
Selenium 9.7µg 8.6µg Yogurt
Vitamin A 4IU 1111IU Cream cheese
Vitamin A RAE 1µg 308µg Cream cheese
Vitamin E 0.01mg 0.86mg Cream cheese
Vitamin B1 0.023mg 0.023mg
Vitamin B2 0.278mg 0.23mg Yogurt
Vitamin B3 0.208mg 0.091mg Yogurt
Vitamin B5 0.331mg 0.517mg Cream cheese
Vitamin B6 0.063mg 0.056mg Yogurt
Folate 7µg 9µg Cream cheese
Vitamin B12 0.75µg 0.22µg Yogurt
Vitamin K 0µg 2.1µg 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 5mg 101mg Yogurt
Trans Fat 0.006g Cream cheese
Saturated Fat 0.117g 20.213g Yogurt
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 0.053g 8.907g Cream cheese
Polyunsaturated fat 0.012g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cream cheese
Omega-6 - Linoleic acid 0.01g 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0g 0.002g Cream cheese
Omega-3 - ALA 0.001g 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0g 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Cream cheese
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
17%
Yogurt
19%
Cream cheese
Minerals Daily Need Coverage Score
19%
Yogurt
21%
Cream cheese

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