Cream Cheese vs. Vanilla Yogurt
Nutrition comparison of Cream Cheese and Vanilla 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
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and vanilla yogurt:
- Both cream cheese and vanilla yogurt are high in calcium.
- Cream cheese has 59% less carbohydrates than vanilla yogurt.
- Cream cheese has 72% less sugar than vanilla yogurt.
- Cream cheese has more pantothenic acid, however, vanilla yogurt contains more Vitamin B12.
- Cream cheese is an excellent source of Vitamin A.
- Vanilla yogurt has 9.1 times less cholesterol than cream cheese.
- Vanilla yogurt is a great source of potassium.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cream cheese is high in calories and vanilla yogurt has 71% less calories than cream cheese - cream cheese has 350 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, cream cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to vanilla yogurt per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Vanilla Yogurt | |
|---|---|---|
| Protein | 7% | 19% |
| Carbohydrates | 6% | 53% |
| Fat | 87% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has 59% less carbohydrates than vanilla yogurt - cream cheese has 5.5g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
sugar
Cream cheese has 72% less sugar than vanilla yogurt - cream cheese has 3.8g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Cream cheese and vanilla yogurt contain similar amounts of protein - cream cheese has 6.2g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and vanilla yogurt has 90% less saturated fat than cream cheese - cream cheese has 20.2g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
trans fat
Vanilla yogurt has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and vanilla yogurt does not contain significant amounts.
cholesterol
Vanilla yogurt has 9.1 times less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than cream cheese - vanilla 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 1000% more Vitamin A than vanilla yogurt - cream cheese has 308ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and cream cheese contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and cream cheese does not contain significant amounts.
Vitamin E
Cream cheese and vanilla yogurt contain similar amounts of Vitamin E - cream cheese has 0.86mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Cream cheese and vanilla yogurt contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Cream cheese has more pantothenic acid, however, vanilla yogurt contains more Vitamin B12. Both cream cheese and vanilla yogurt contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cream Cheese | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.023 MG | 0.041 MG |
| Riboflavin | 0.23 MG | 0.197 MG |
| Niacin | 0.091 MG | 0.105 MG |
| Pantothenic acid | 0.517 MG | ~ |
| Vitamin B6 | 0.056 MG | 0.044 MG |
| Folate | 9 UG | 11 UG |
| Vitamin B12 | 0.22 UG | 0.52 UG |
Minerals
calcium
Both cream cheese and vanilla yogurt are high in calcium. Vanilla yogurt has 73% more calcium than cream cheese - cream cheese has 97mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Cream cheese and vanilla yogurt contain similar amounts of iron - cream cheese has 0.11mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 63% more potassium than cream cheese - cream cheese has 132mg of potassium per 100 grams and vanilla yogurt has 215mg 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,
| Cream Cheese | Vanilla Yogurt | |
|---|---|---|
| beta-carotene | 59 UG | 6 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than vanilla yogurt per 100 grams.
| Cream Cheese | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.038 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, cream cheese has more linoleic acid than vanilla yogurt per 100 grams.
| Cream Cheese | Vanilla Yogurt | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 0.068 G |
| Total | 1.248 G | 0.068 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 Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Cream Cheese g
()
|
Daily Values (%) |
Vanilla Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cream cheese or vanilla yogurt contain more calories in 100 grams?Cream cheese is high in calories and vanilla yogurt has 70% less calories than cream cheese - cream cheese has 350 calories in 100g and vanilla yogurt has 100 calories.
Does cream cheese or vanilla yogurt have more carbohydrates?
By weight, cream cheese has 60% fewer carbohydrates than vanilla yogurt - cream cheese has 5.5g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does cream cheese or vanilla yogurt contain more calcium?
Both cream cheese and vanilla yogurt are high in calcium. Vanilla yogurt has 70% more calcium than cream cheese - cream cheese has 97mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.