Cream Cheese vs. Greek Yogurt

Nutrition comparison of Cream Cheese and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cream cheese versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cream cheese and greek yogurt:

  • Both greek yogurt and cream cheese are high in calcium.
  • Cream cheese is an excellent source of Vitamin A.
  • Greek yogurt has 18.5 times less trans fat than cream cheese.
  • Greek yogurt has 9.1 times less cholesterol than cream cheese.
  • Greek yogurt has more Vitamin B12.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of cream cheese and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Cream Cheese src
Image of Greek Yogurt src

Calories and Carbs

calories

Cream cheese is high in calories and greek yogurt has 79% less calories than cream cheese - greek yogurt has 73 calories per 100 grams and cream cheese has 350 calories.

For macronutrient ratios, cream cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cream Cheese Greek Yogurt
Protein 7% 55%
Carbohydrates 6% 22%
Fat 87% 24%
Alcohol ~ ~

carbohydrates

Greek yogurt and cream cheese contain similar amounts of carbs - greek yogurt has 3.9g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.

sugar

Greek yogurt and cream cheese contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and cream cheese has 3.8g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 62% more protein than cream cheese - greek yogurt has 10g of protein per 100 grams and cream cheese has 6.2g of protein.

Fat

saturated fat

Cream cheese is high in saturated fat and greek yogurt has 94% less saturated fat than cream cheese - greek yogurt has 1.2g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.

trans fat

Greek yogurt has 18.5 times less trans fat than cream cheese - greek yogurt has 0.06g of trans fat per 100 grams and cream cheese has 1.2g of trans fat.

cholesterol

Greek yogurt has 9.1 times less cholesterol than cream cheese - greek yogurt has 10mg of cholesterol per 100 grams and cream cheese has 101mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than cream cheese - greek yogurt has 0.8mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.

Vitamin A

Cream cheese is an excellent source of Vitamin A and it has 242% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.

Vitamin E

Greek yogurt and cream cheese contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.

Vitamin K

Greek yogurt and cream cheese contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.

The B Vitamins

Greek yogurt has more Vitamin B12. Both cream cheese and greek yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Cream Cheese Greek Yogurt
Thiamin 0.023 MG 0.044 MG
Riboflavin 0.23 MG 0.233 MG
Niacin 0.091 MG 0.197 MG
Pantothenic acid 0.517 MG 0.47 MG
Vitamin B6 0.056 MG 0.055 MG
Folate 9 UG 12 UG
Vitamin B12 0.22 UG 0.52 UG

Minerals

calcium

Both greek yogurt and cream cheese are high in calcium. Greek yogurt has 19% more calcium than cream cheese - greek yogurt has 115mg of calcium per 100 grams and cream cheese has 97mg of calcium.

iron

Greek yogurt and cream cheese contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and cream cheese has 0.11mg of iron.

potassium

Greek yogurt and cream cheese contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and cream cheese has 132mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both cream cheese and greek yogurt contain small amounts of lutein + zeaxanthin.

Cream Cheese Greek Yogurt
beta-carotene 59 UG 6 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 7 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than greek yogurt per 100 grams.

Cream Cheese Greek Yogurt
alpha linoleic acid 0.131 G 0.007 G
EPA 0.01 G ~
DPA 0.02 G ~
Total 0.161 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, cream cheese has more linoleic acid than greek yogurt per 100 grams.

Cream Cheese Greek Yogurt
other omega 6 0.036 G 0.002 G
linoleic acid 1.212 G 0.065 G
Total 1.248 G 0.067 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Cream Cheese (Cheese, cream) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Cream Cheese g

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G Water G
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FAQ

Does greek yogurt or cream cheese contain more calories in 100 grams?
Cream cheese is high in calories and greek yogurt has 80% less calories than cream cheese - greek yogurt has 73 calories in 100g and cream cheese has 350 calories.

Is greek yogurt or cream cheese better for protein?
Greek yogurt is a great source of protein and it has 60% more protein than cream cheese - greek yogurt has 10g of protein per 100 grams and cream cheese has 6.2g of protein.

Does greek yogurt or cream cheese contain more calcium?
Both greek yogurt and cream cheese are high in calcium. Greek yogurt has 20% more calcium than cream cheese - greek yogurt has 115mg of calcium in 100 grams and cream cheese has 97mg of calcium.

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