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

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Significant differences between Greek yogurt and cream cheese

Greek yogurt has more vitamin B12; however, cream cheese is richer in vitamin A, vitamin E, monounsaturated fat, and polyunsaturated fat.
Cream cheese covers your daily saturated fat needs 89% more than Greek yogurt.
Cream cheese has 3 times less vitamin B12 than Greek yogurt. Greek yogurt has 0.75µg of vitamin B12, while cream cheese has 0.22µg.
Greek yogurt contains less cholesterol.
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 Yogurt, Greek, plain, whole milk and Cheese, cream.

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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.

Greek yogurt

Cream cheese

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

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

Cream cheese

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

~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	2.395g	20.213g	81%
Fats	5g	34.44g	45%
Vitamin A	2µg	308µg	34%
Cholesterol	13mg	101mg	29%
Vitamin B12	0.75µg	0.22µg	22%
Monounsaturated fat	2.136g	8.907g	17%
Calories	97kcal	350kcal	13%
Sodium	35mg	314mg	12%
Polyunsaturated fat	0.469g	1.483g	7%
Protein	9g	6.15g	6%
Vitamin E	0.01mg	0.86mg	6%
Phosphorus	135mg	107mg	4%
Vitamin B2	0.278mg	0.23mg	4%
Vitamin B5	0.331mg	0.517mg	4%
Selenium	9.7µg	8.6µg	2%
Vitamin K	0µg	2.1µg	2%
Choline	15.1mg	27.2mg	2%
Carbs	3.98g	5.52g	1%
Iron	0mg	0.11mg	1%
Vitamin B3	0.208mg	0.091mg	1%
Vitamin B6	0.063mg	0.056mg	1%
Folate	5µg	9µg	1%
Protein per 100 calories	9.3g	1.8g	N/A
Calories per 10 g protein	108kcal	569kcal	N/A
Weight per 100 calories	103g	29g	N/A
Unsaturated / Saturated Fat ratio	1.1	0.51	N/A
Net carbs	3.98g	5.52g	N/A
Magnesium	11mg	9mg	0%
Calcium	100mg	97mg	0%
Potassium	141mg	132mg	0%
Sugar	4g	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%
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 - DHA	0.004g	0g	N/A
Omega-3 - ALA	0.023g	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	0.209g	0.807g	N/A